You may have seen people on TikTok or Instagram talk about a sleep hack called “sun gating.” It’s a simple concept: Go outside soon after you wake up and let the morning sunlight hit your eyes, without looking directly at the sun. While the name may be new, the science behind it isn’t.
Health experts have studied how morning sunlight exposure affects your body for years. It turns out that getting bright, natural light early in the day can help reset your internal clock (called your circadian rhythm) which plays an important role in how well you sleep and how you feel during the day.
“Light and darkness are cues your body needs for alertness and sleepiness. They tell you when to wake up and when it’s time to wind down by regulating hormones like melatonin,” said Alexandra Lessem, NP, a family nurse practitioner with Banner Health.
What is “sun gating” really about?
“Sun gating” isn’t a medical term. It’s a trendy way to talk about getting sunlight in your eyes within the first hour of waking up. Think of it as a natural alarm clock for your body. When you get early morning light, it signals your brain that it’s time to be awake and alert.
It’s important to know that sun gating is not the same as “sun gazing,” which can involve looking directly at the sun – something that can damage your eyes and is not recommended by health professionals.
How morning light can help your sleep and mood
“Sunlight is a natural way of ‘turning on the switch’ to the assembly line of activities that regulate your body,” Lessem said. “Having exposure to sunlight helps regulate the metabolic and chemical changes that manage mood and wakeful activities.”
When bright light enters your eyes in the morning, it sends a message to your brain to lower melatonin (the sleep hormone) and raise cortisol (the alertness hormone).
Getting this light exposure consistently may:
- Help you wake up more easily
- Improve focus and energy
- Make it easier to fall asleep at night
- Improve symptoms of anxiety and depression
Morning light may also help people who struggle with seasonal affective disorder (SAD) or live in places with long, dark winters.
Why does the first hour after waking matter?
The timing of light exposure is important. “Light is the source for setting the circadian clock when you wake,” Lessem said.
Experts recommend getting outside within the first 30 to 60 minutes of waking. This is when your body is most sensitive to light, which makes the signal to “wake up” even stronger.
Even if it’s cloudy, getting outside can help. Outdoor light is still brighter than indoor lighting and much more effective at adjusting your body clock.
What science say about light and sleep
Researchers might not use the term sun gating, but morning light therapy is well-studied in sleep medicine. It’s been used to treat sleep disorders, jet lag and delayed sleep phase syndrome, which is a condition where your body wants to fall asleep later and wake up later than usual.
Getting light at the right time can help shift your sleep schedule earlier, improve sleep quality and boost your mood.
Just remember: Don’t look directly at the sun. You just need to be exposed to the brightness. You can harm your eyes by looking right at the sun, even for a short time.
Safe ways to get morning light
If you want to try this routine, here are a few tips:
- Step outside within 30 to 60 minutes of waking
- Spend 5 to 15 minutes in natural light (no sunglasses if possible)
- Don’t look directly at the sun, just be in the sunlight
- Consider a light therapy box in the winter or on dark mornings
If you can’t go outside, sit near a sunny window. “Open the windows, pull the curtains and breathe in the fresh air,” Lessem said.
What if you wear contact lenses or glasses?
Clear contact lenses and regular glasses are usually fine. However, UV-protective, tinted or transition lenses may reduce the amount of light your eyes receive. If you're unsure, try getting your light exposure without them or talk to your eye care provider, especially if you have any light sensitivity or eye conditions.
Can morning sunlight help you sleep better?
Yes, for many people, it can. Getting regular light exposure early in the day helps set your body up for a better night’s sleep. You may start noticing better sleep, more energy and a clearer mind after a few days or weeks.
It works even better when you follow good sleep habits:
- Stick to a consistent sleep schedule
- Limit screens and bright light at night
- Get some gentle movement in the morning, like walking
When should you talk to a doctor?
If you’re still having trouble falling asleep, waking up tired or feeling low during the day, talk to your health care provider. These may be signs of a sleep disorder, depression or another health condition.
“If you’re noticing excessive sleepiness, insomnia, health problems, safety concerns or issues with your social life or work performance, they should be addressed,” Lessem said.
At Banner Health, our sleep specialists and behavioral health experts can help you find safe, effective solutions — whether it’s improving your sleep habits, exploring light therapy or addressing an underlying issue. Reach out to get expert advice today.
