The Simple Habit That Transformed My Energy

How much time do you spend looking at your phone first thing in the morning?

A few minutes? 

Maybe more?

I used to check my phone as soon as I woke up—like so many of us do. 

But one morning, I decided to skip that habit and stepped outside for just 10 minutes of sunlight instead.

At first, it felt like a small, insignificant change…

But after a few days, the difference was massive.

Here’s what I noticed:

• Easier time falling asleep

• More consistent energy throughout the day

• Better mental clarity 

Just 10 minutes of sunlight first thing in the morning, and my energy levels stayed consistent all day.

This isn’t some trendy wellness hack—it’s something our bodies have been built to do for thousands of years. 

Here’s why just 10 minutes of sunlight makes a difference:

#1 - Boosts Cortisol Naturally

Morning sunlight triggers your body to release cortisol at the right time. 

Cortisol is a natural energy booster, and when it's released at the right time, it helps with focus, metabolism, and a strong immune system.

It’s like getting the benefits of a cup of coffee without the side effects.

#2 - Syncs Your Circadian Rhythm

Your body’s internal clock is key to feeling energized and sleeping well. 

Sunlight signals your body that it’s time to wake up, setting your circadian rhythm for the day.

By doing this, morning sunlight helps regulate your sleep-wake cycle, making it easier to fall asleep at night.

#3 - Improves Sleep Quality

Aligning your body with its natural rhythm improves sleep quality. 

The sunlight helps stabilize your sleep cycle, so you get more restorative deep sleep. 

You’ll wake up feeling truly rested—not the usual groggy feeling you might get after tossing and turning.

How much sunlight do you need?

Just 5-10 minutes outside right after you wake up. 

That’s it.

If it’s cloudy, try to stay outside for 15-20 minutes to get the full benefit. 

And don’t worry about sunglasses—let your eyes absorb the natural light. 

By adopting this one simple habit, you’re setting your body up for better energy, better sleep, and more balanced mood and stress levels throughout the day.

It’s a small change that has a huge impact on your overall well-being.

So, the next time your alarm goes off, resist the urge to scroll through your phone. 

Instead, step outside. 

Start your day with sunlight, and feel the difference in your energy and mindset.

Until next time,

Kashif Khan

These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease. Information on this site is provided for informational purposes only. It is not meant to substitute for medical advice from your physician or other medical professional. You should not use the information contained herein for diagnosing or treating a health problem or disease or prescribing any medication. If you have or suspect that you have a medical problem, promptly contact your regular healthcare provider.