A winter morning light habit

Why short days feel different

Daylight helps set your body clock, which influences sleep, energy and mood. In winter there is less of it, and many of us spend more time indoors, so it is common to feel a bit lower or more tired.

Get outside early

Aim for 10 to 20 minutes outdoors within a couple of hours of waking, even on a cloudy day. Outdoor light is much brighter than indoor light, even when it looks gray. Try our 10-minute walk break.

Move your breakfast or coffee near a window

If you cannot get outside, sit by a window while you have breakfast or your first drink. Open the curtains as soon as you wake up.

Keep a steady wake time

A regular wake time, including weekends, helps your body clock more than almost anything else. Pair it with a simple wind-down in the evening. See the better sleep routine guide.

Keep your routines steady all season

Log meals, water and your daily rituals in one private journal. Free, no sign-up, and it stays on your device.

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Dress for it

Warm layers, a hat and gloves make cold-weather walks pleasant instead of something to skip. Keep your walking shoes by the door.

Track it for two weeks

The morning light log is a one-page sheet for noting your wake time, time outside and how you felt. Two weeks of notes can show whether the habit helps you.

When to talk to a doctor

If low mood, loss of interest or low energy lasts for weeks, or affects your daily life, please talk to a doctor or mental health professional. Some people experience seasonal depression, which can be treated.