Most of us have a desire to improve our health, sleep more soundly, have more energy and just generally feel better in our daily lives. And yet those things feel elusive to many of us, so we’re always on the hunt for hacks that can help us, and if those hacks don’t require a huge change in lifestyle or herculean feats of willpower, all the better. Thankfully, there’s one small change you can make to your morning routine that can make a big difference in how you feel, think and sleep, and it’s refreshingly simple. The simple morning habit that changes everything In a nutshell: Go outside and face the sun. More specifically, go outside as soon as possible after waking, but definitely within the hour, and look toward the sun for 2 to 10 minutes if it’s a bright, sunny day and a little longer on a cloudy one. Most of us know we get vitamin D from sun exposure on our skin, but that’s really not what getting morning sunlight is about. It’s about the sun’s light energy hitting our eyes. As Dr. Andrew Huberman, associate professor of neurobiology and ophthalmology at Stanford University School of Medicine, explains, “This is not some ‘woo’ biological thing. This is grounded in the core of our physiology. There are literally hundreds if not thousands of quality peer-reviewed papers showing that light viewing early in the day is the most powerful stimulus for wakefulness throughout the day and it has a powerful positive impact on your ability to fall and stay asleep at night.” Huberman calls it a “power tool” for getting a great night’s sleep and lists it as one of the six pillars people should invest in every day—morning sunlight, daily movement, quality nutrition, stress control, healthy relationships and deep sleep. Take care of yourself and take care of others. Daily investment in the 6 pillars is the way: morning sunlight, daily movement, quality nutrition, stress control, healthy relationships, deep sleep. Re-up every 24hrs so you can contribute and support others consistently too.— Andrew D. Huberman, Ph.D. (@hubermanlab) October 23, 2023 While the advice to look toward the sun flies in the face of all the times we’ve been warned not to look at the sun, in the early morning, the sun is less intense and you don’t need to look directly at it to get the benefits of its light rays. The photons still enter your eyes through indirect light, triggering the cortisol spike that sets your circadian rhythm in order. A woman faces the warm sun. Photo credit: Canva Why sunlight is so important “Getting sunlight in your eyes first thing in the morning is absolutely vital to mental and physical health,” Huberman says. “It is perhaps the most important thing that any and all of us can and should do in order to promote metabolic well-being, promote the positive functioning of your hormone system, get your mental health steering in the right direction.” And you can also see Dr. Huberman go a lot more in depth about the benefits of sunlight and light therapies of all kinds here. This article originally appeared two years ago. It has been updated. The post One simple shift in your morning routine can improve your sleep and energize you all day appeared first on Upworthy.