Why Morning Light Matters More Than We Realize (Especially as the Days Get Darker)
As the days get shorter and the mornings get darker, I find myself thinking more intentionally about light.
Even when the afternoons are still warm and bright, there’s a noticeable shift in the air first thing in the morning. It feels heavier. Quieter. More wintery. And while we tend to think of seasonal changes as mostly cosmetic—what we wear, how early it gets dark—the reality is that they have a profound effect on our physiology.
Light exposure is not just about seeing where we’re going. It’s one of the most powerful regulators we have for our hormones, our mood, and our nervous system.
And it’s something many of us are quietly deficient in.
Light as a Biological Signal, Not a Wellness Trend
Morning light exposure plays a critical role in setting our internal clock, or circadian rhythm. When light hits our eyes early in the day—especially natural outdoor light—it triggers a hormonal cascade that helps regulate cortisol, our primary stress hormone.
Cortisol often gets a bad reputation, but it’s not inherently harmful. In fact, we need it. Cortisol is what helps us wake up, feel alert, mobilize energy, and handle daily stressors. The problem arises when cortisol is either too high at the wrong times, or too low when we need it.
Morning light helps cortisol rise appropriately early in the day so it can fall naturally later in the evening. This rhythm is essential for:
Energy levels
Focus and mental clarity
Mood regulation
Sleep quality
Immune function
Without sufficient light exposure, especially in the morning, this rhythm can become dysregulated.
Why This Matters Even More in the Darker Months
As fall and winter approach, the amount of natural light available to us shrinks—particularly in the morning hours when many of us are waking, commuting, and getting started with our day.
Research consistently shows that increased exposure to outdoor light during darker months can help stabilize mood and support cortisol regulation. This is particularly relevant for people who experience seasonal mood changes, low energy, or symptoms of seasonal affective disorder (SAD), but it’s helpful for everyone.
Even for those who don’t identify as having seasonal depression, reduced light exposure can subtly affect:
Motivation
Emotional resilience
Sleep timing
Stress tolerance
We may not immediately connect these changes to light, but the body notices.
This Season Feels Heavy — And That’s Worth Acknowledging
For many of us, this particular winter feels especially challenging. There’s a collective sense of uncertainty, fatigue, and emotional weight that’s hard to ignore. Living in DC, I feel that heaviness acutely. There’s an undercurrent of tension and unpredictability that seeps into daily life, even when things look “normal” on the surface.
In times like these, I’m less interested in perfection and more interested in basic, supportive practices—the kinds that quietly shore up resilience without requiring willpower or constant motivation.
Morning light is one of those practices.
A Simple Challenge: Commit to Morning Light
So here’s what I challenge you to do this fall and winter: Commit to at least 10 minutes of morning light exposure every day.
This doesn’t need to be complicated, and it doesn’t need to be perfect. There are two effective ways to do this.
Option 1: Step Outside Shortly After Waking
The simplest and most effective approach is to go outside as soon as possible after waking.
Ideally:
Spend 10–30 minutes outdoors
Face east toward the rising sun if possible
Sit quietly, stand, or take a gentle walk
No sunglasses
No phone if you can help it
Even on cloudy days, outdoor light is significantly brighter than indoor lighting. This exposure sends a clear signal to your brain: it’s morning, it’s safe to be awake, and the day has begun.
This small habit can make a surprisingly big difference in how you feel throughout the day.
Option 2: Use a Light Box
If getting outside in the morning isn’t realistic for you—due to weather, schedule, or location—a light box can be a helpful alternative.
Using a clinically recommended light box for 20 minutes or more soon after waking can support similar circadian and mood benefits. This is especially useful during deep winter months or for people who are very light-sensitive.
Yale’s Psychiatry Department has an excellent resource on winter depression and light therapy that I often recommend:
https://medicine.yale.edu/psychiatry/research/clinics-and-programs/winter-depression/obtain/
If you choose this route, consistency matters more than intensity. The goal is regular exposure, not perfection.
Light, Mood, and the Nervous System
What I appreciate most about morning light exposure is that it works quietly. It doesn’t ask you to “think positive” or push through low energy. It supports the nervous system at a foundational level.
Light exposure helps:
Anchor the circadian rhythm
Improve serotonin signaling (a key mood neurotransmitter)
Reduce the likelihood of cortisol spikes later in the day
Improve sleep onset at night
When our nervous system feels more regulated, everything else becomes more manageable. Decisions feel easier. Stress feels less overwhelming. Emotions move through instead of getting stuck.
Supporting the Body Alongside Light: Gut and Immune Health
As we move into colder months, immune health naturally becomes more top-of-mind. One area I consistently return to in my functional medicine practice is the gut.
A robust gut microbiome plays a central role in immune function, inflammation regulation, and even mood. This is why I’ve long recommended Microbiome Labs probiotic products and regularly use them in gut health protocols.
They’ve also put together a helpful fall guide for immune support, which aligns well with how I think about seasonal resilience.
Key Products I Often Use and Recommend
MegaIgG2000
This product helps neutralize incoming pathogens in the gut. It’s particularly helpful for:
Stomach bugs
Travel support
Kids
Acute immune challenges
MegaSporeBiotic
This is one of my go-to foundational probiotics. It supports long-term gut health, and when the gut is strong, the immune system tends to follow.
RestorFlora
This combination of Saccharomyces boulardii and spore-based probiotics is ideal for:
Acute infections
Antibiotic or medication use
Travel
Immune support during stressful periods
Like MegaSporeBiotic, it has excellent survivability through the digestive tract.
How I Typically Use Them
In practice, I often pair MegaIgG2000 with either MegaSporeBiotic or RestorFlora, depending on the situation. They complement each other well and cover different aspects of gut and immune support.
Microbiome Labs also offers powders and kid-friendly formulas, which can be especially helpful for families.
As always, the 15% discount applies, and you can find the products here:
https://us.fullscript.com/plans/scarletoakacupuncture-fall-probiotic-immune-support-options
Small, Foundational Habits Matter Most Right Now
When things feel uncertain or heavy, it’s tempting to look for big solutions or dramatic changes. But in my experience, it’s the small, consistent habits that carry us through.
Morning light.
Supporting the gut.
Getting outside when possible.
Choosing practices that work with the body instead of against it.
These aren’t flashy interventions. They’re steady ones.
And steadiness is exactly what many of us need as the days get darker.
If you do nothing else this season, I encourage you to prioritize morning light exposure. It’s one of the simplest ways to support your hormones, mood, and nervous system—without adding another item to your to-do list.
Pair it with basic gut and immune support, and you give your body a much stronger foundation to weather both seasonal and emotional challenges.
Be gentle with yourself this winter. Support the basics. And remember that sometimes the most powerful medicine is simply showing up to the light.
If this was helpful, feel free to pass it along. These are practices worth sharing.
Frequently Asked Questions
Why is morning light exposure so important for health?
Morning light exposure helps regulate the body’s circadian rhythm, which controls hormone release, sleep–wake cycles, and energy levels. When light enters the eyes early in the day, it signals the brain to increase cortisol appropriately, helping us feel alert and focused in the morning and allowing cortisol to decline later in the day for better sleep and recovery.
How much morning light do I actually need?
Most people benefit from 10–30 minutes of morning light shortly after waking. The exact amount depends on factors like cloud cover, latitude, and time of year. Even on overcast days, outdoor light is far brighter than indoor lighting and can be effective with consistent exposure.
Does it have to be sunlight, or can indoor lighting work?
Natural outdoor light is always best, especially in the morning. However, during darker months or when going outside isn’t realistic, a clinically recommended light box can be an effective alternative. Indoor ambient lighting alone is usually not bright enough to provide the same circadian benefits.
When should I use a light box if I have one?
A light box should be used soon after waking, ideally within the first hour of the day, for about 20 minutes or more. It should be positioned at eye level or slightly above, without staring directly into it. Consistency matters more than intensity.
Can morning light really affect mood?
Yes. Morning light exposure influences serotonin signaling and helps stabilize cortisol rhythms, both of which play a role in mood regulation. Regular light exposure has been shown to reduce symptoms of low mood and support emotional resilience, particularly during darker months.
What if I wake up before sunrise?
If you wake before sunrise, going outside is still helpful, especially as the sun begins to rise. If it’s completely dark, using a light box upon waking and then getting outdoor light later in the morning can be a good combination approach.
Is it okay to wear sunglasses during morning light exposure?
For the purpose of circadian regulation, it’s best to avoid sunglasses during morning light exposure when it’s safe to do so. Light needs to reach the eyes to signal the brain effectively. Of course, eye safety always comes first if conditions require protection.
How does light exposure affect cortisol?
Light exposure helps cortisol rise naturally in the morning, which supports energy and focus. When this morning rise is blunted due to insufficient light, cortisol can become dysregulated—sometimes spiking later in the day or staying elevated at night, which can interfere with sleep and stress management.
Why is light exposure especially important in fall and winter?
During fall and winter, shorter days and later sunrises reduce natural light exposure, particularly in the morning. This can disrupt circadian rhythms and contribute to low energy, mood changes, and sleep disturbances. Intentional light exposure helps counteract these seasonal effects.
How does gut health connect to immune health in winter?
A large portion of the immune system resides in the gut. A healthy microbiome helps regulate inflammation, protect against pathogens, and support immune responses. Supporting gut health through diet, lifestyle, and targeted probiotics can strengthen immune resilience during colder months.
Can probiotics help support immunity?
Yes. Certain probiotic strains help maintain a healthy gut barrier, modulate immune responses, and reduce the impact of incoming pathogens. Products like spore-based probiotics and immunoglobulin supplements can be especially helpful during periods of stress, travel, or seasonal immune challenges.
Do I need to do everything mentioned in this article to see benefits?
No. You don’t need to implement everything at once. Morning light exposure alone can make a meaningful difference. Supporting gut health and immune function can further enhance resilience, but small, consistent habits are far more effective than trying to do everything perfectly.
