It turns out the popular phrase “rise and shine” isn’t just a saying — it’s also science. New research suggests catching some morning sunshine might be the key to improving your sleep, mood and overall health.

A 2024 study in Brazil observed 1,700 adults’ sunlight exposure and sleeping habits. The researchers found those who received greater amounts of morning sunlight had better sleep efficiency and overall sleep quality.

This is because morning light helps regulate your circadian rhythm, which acts as your body’s internal clock.

The process is simple: When bright light enters your eyes, it signals your brain to decrease melatonin and sleep hormone while increasing cortisol, which promotes alertness and energy. This natural wake-up call sets a biological timer, helping the body know when to feel tired again later in the evening.

Morning sunlight also triggers the release of serotonin, a feel-good neurotransmitter that boosts your mood and helps you stay calm and focused.

As we transition from winter to spring, this can be especially beneficial, helping shake off any lingering winter blues.

There’s another perk, too: More than 90% of our vitamin D comes from sunlight. So, when you’re outside, you’re increasing your production of vitamin D, which plays an important role in helping your immune system fight illnesses, increasing bone strength and reducing inflammation in the body.

For best results, experts recommend getting outside within the first hour of waking up, when your body is most receptive to light. Just 10 to 15 minutes each day can make a huge difference. The key is consistency.

Even on cloudy days, outdoor light can still deliver powerful benefits.