Morning Light May Improve Your Mood, According to New Study

Some mornings, getting out of bed takes a little more convincing than others. We reach for the coffee, shuffle toward the kitchen, and hope we'll start feeling human by the time breakfast is ready.

But, what if opening the curtains and spending a little time in the morning light could help? A new study suggests that the amount of light we're exposed to, and when we experience it, may have an interesting connection to our moods. And the findings might give us another reason to welcome a little more sunshine into our mornings.

A Little Morning Light Could Go a Long Way

The study, published in the Journal of Environmental Psychology, followed 172 adults in Brazil to examine how everyday light exposure related to their mood and well-being. Participants wore light-monitoring devices on their wrists for up to 44 days and completed daily questionnaires about how they were doing.

Researchers looked at whether the timing and brightness of the light were associated with changes in mood, concentration, and energy.

One of the most interesting findings involved the first hour after waking up. People who experienced at least 15 minutes of sufficiently bright light during that period of time reported better well-being, less anxiety, and lower levels of sadness and sleepiness.

That doesn't mean a quick morning walk is a guaranteed cure for a bad mood, but it does suggest that our morning surroundings deserve a little more attention.

Our Body Clocks Love a Good Routine

Why would light make a difference to how we feel? Much of it comes down to our circadian rhythms, the internal timing system that helps regulate our daily sleep and wake cycles.

Light is one of the main signals our brains use to keep that system synchronized with the outside world. The researchers measured a particular kind of light exposure associated with the body's response to daylight, rather than simply checking whether participants were standing in the sunshine.

Their findings suggested that brighter daytime exposure, especially earlier in the day, was associated with better mood-related outcomes. So, while it might be tempting to spend the entire morning tucked inside with the curtains closed, our body clocks might appreciate a brighter start.

That Bedroom Light Might Be Doing You No Favors

We might not give much thought to the light coming into our bedrooms after we've fallen asleep. But, the study found a connection between light exposure during sleep and poorer moods the following day.

Those who experienced nighttime exposure more frequently also reported more sadness and anxiety, along with lower energy and concentration levels. Even relatively low levels of light were associated with these differences. So, if a streetlight shines through your curtains at night, it might be worth investing in some better curtains.

The study doesn't establish that nighttime light causes bad mental health, but it does suggest that keeping our bedrooms dark may be worth the effort.

What About Light Before Bed?

Here's where the findings take an unexpected turn. Light exposure before falling asleep was associated with very different results.

Participants who experienced more light during the three hours before falling asleep sometimes reported better concentration and energy the following day. Some also reported better overall wellbeing.

That's surprising because we're usually advised to keep the lighting dim in the evening. The researchers couldn't fully explain the difference, and the results weren't consistent across the board. For now, the findings have given scientists another question to explore, rather than a reason for us to change our bedtime routines.

How to Bring a Little More Light Into Your Day

The study offers some food for thought about our everyday routines.

While researchers haven't established a perfect lighting schedule for everyone, there are a few simple habits worth thinking about:

• Welcome the Morning Light: Open the curtains after waking up, and spend some time outdoors if practical.

• Make Daytime Spaces Brighter: If you spend a lot of your day indoors, look for opportunities to enjoy natural daylight.

• Keep Your Bedroom Comfortably Dark: Close the curtains if outdoor lighting shines into your bedroom.

• Pay Attention to Your Own Routine: Notice how your energy and mood vary according to your daily light exposure.

It's also worth remembering that the study took place during the pandemic, when most of the participants were spending more time at home. So, the findings show associations, rather than proving that changing our lighting will improve our mental health.

Maybe a Brighter Morning Is Worth a Try

We don't always have control over how a day unfolds, but we can make a few small changes to how it begins. Perhaps that means enjoying breakfast beside a sunny window or taking a short walk before settling into work.

And, when evening arrives, we can give ourselves a darker, more restful place to sleep. The research is still developing, but there's something rather lovely about the possibility that a little morning light might help us have a better day. 

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