Turn toward the light.
Duration: 2-5 min • Modality: Movement • Mood: Energized
How to practice
- Open blinds or step outside.
- Face the daylight for 1–2 minutes.
- Move gently—roll shoulders or stretch spine.
- Take one deep breath in the light.
Why this works
Exposure to natural light stimulates retinal ganglion cells, which signal the brain's suprachiasmatic nucleus to reset circadian rhythm. This increases cortisol awakening response and suppresses melatonin, improving alertness. Gentle movement enhances blood flow and oxygen to the brain, aligning physical and circadian activation.
Inspiration
Rooted in chronobiology and circadian rhythm research. The practice merges light exposure and motion as dual triggers for wakefulness. Designed for those who start mornings indoors or under screens.
Helpful tools
- Window or outdoor space
- Natural daylight
When to use this reset
First thing in the morning within 30 minutes of waking, especially if you struggle with morning grogginess or work in low-light environments. Essential for maintaining healthy sleep-wake cycles.
Learn more
FAQ
What if I can't go outside or open my blinds first thing in the morning?
If direct outdoor exposure isn't possible, position yourself near a window with natural light during the first 1-2 minutes of waking. Even indirect daylight can help stimulate your retinal ganglion cells and activate your circadian rhythm.
Is it okay to use artificial light if natural light isn't available?
While natural light is most effective, a bright, full-spectrum artificial light or a light therapy lamp can be a reasonable alternative, especially during darker seasons or early mornings. Aim for a light source that mimics natural daylight intensity to best support your circadian rhythm.
