Why You Should Watch the Sunrise Every Day

in Circadian Rhythm Academy November 2, 2020

Watching the sunrise is perhaps the single most important thing you can do to improve your health. Here’s why:

1. The light signals coming from the sun first thing in the morning are essential to regulate your circadian rhythm. 

Your circadian rhythm (aka internal clock) is the MASTER regulator of all biological activity, the proper function of your cells is dependent on this mechanism. Natural light aka sun exposure is the most important signal, especially during sunrise. 

2. Red and near infrared light boosts your energy and mitochondrial function. 

The sun mainly emits red and near infrared light during sunrise which are potent activators of mitochondrial function thus energy production. They are capable of producing ATP (energy) in the absence of food. They also prepare the body for upcoming UV exposure= more benefits and less burning. 

3. UV light regulates your endocrine (hormonal) system

Several hormones and neurotransmitters are either produced, released or inactivated by different light frequencies present during morning sun. UV-A light is not present during the initial sunrise but becomes present as you start to feel the warmth of the sun. Amino acids such as Tyrosine and Tryptophan absorb UV-A light converting them into important hormones and neurotransmitters such as thyroid hormone, dopamine, epinephrine, norepinephrine, serotonin and melatonin to name a few!

There are so many more benefits, several that have yet to be discovered but the point is, the sunrise provides extremely important light signals to our body that are foundational to our overall health. Think of the morning sun exposure as the most important nutrient your body requires. 

How to Watch the Sunrise

1. Go to bed shortly after the sun sets! 

There will be some variation based on season and geography but as a general rule follow the sun. 10pm is a good time to aim for.  

2. Wake up with the sunrise. 

Once your circadian rhythm is intact you will naturally rise with the sun, until then look up when the sun rises in your area and set an alarm. (Again there will be seasonal and geographical variation).

3. Go outside FIRST THING in the morning. 

Direct sun exposure should be the first source of light your body is exposed to, not your cell phone. Find a spot where you can catch the first glimpse of the sun. If it’s a cloudy day, you still get many of the benefits.

4. Get DIRECT sun exposure on your eyes most importantly, then as much of your skin as possible. 

No glasses, sunglasses, sun screen or windows! If your only option is to open your window and look through a screen that’s much better than nothing!

5. Stand on the Earth barefoot. 

The Earth’s magnetic field also provides an important signal to our bodies that we are missing as domesticated humans. The Earth is an abundant source of electrons that we can use to decrease inflammation. Free anti-oxidants, no berries required! YIPPEEEE!

6. Try to look directly or 15 degrees away from the sun for a couple minutes

 *Do this during the very first 15 minutes of sunrise only* if you are able to. Slowly increase the amount of time you sungaze.

7. Spend as long as you can outside during the morning

 And for the entire day for that matter! Even if it’s only a couple minutes, the effects are profound for your biology. 


Do this every day and watch your health transform







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  1. […] has the perfect balance of light spectra at the right time to give us what our body needs. Go outside first thing in the morning and as much as you can throughout the day to harness the stimulating effect of blue light from […]

  2. […] Get outside during sunrise and expose your eyes and as much of your skin DIRECTLY to the sun (no glasses, sunglasses, looking through windows etc). This is the most critical time to set your circadian rhythm for the day […]

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