This 20-Minute Morning Ritual Can Boost Your Energy for the Entire Day-and It's So Easy

Real Simple • February 23, 2026 • health

Key Points:

A Japanese study published in Building and Environment found that 20 minutes of exposure to natural light before waking reduces morning fatigue more effectively than no light or light exposure from dawn until waking.
The timing of natural light exposure is crucial because dawn varies by season and location; exposure about 20 minutes before waking is preferable to avoid light during deep sleep, which can worsen sleep quality.
Natural light helps regulate the body's circadian rhythm by signaling the brain's master clock, improving sleep-wake timing, mood, energy, and overall health, with circadian alignment linked to reduced risks of hypertension, diabetes, obesity, and heart disease.
While sunrise alarm clocks that simulate dawn light can help reduce morning fatigue, natural light is superior due