Rise and Shine

The morning sun provides bountiful health benefits. Here's how—and where—to catch those rays

- STEPHANIE VERMILLION

FEW EXPERIENCES TRUMP a restful night's sleep.

So much so that the search for optimal rest has inspired a roster of innovative wellness offerings, from hotel pillow menus to full-fledged insomnia retreats. But better sleep doesn't always necessitate a major nightly routine overhaul. There's a simple, proven way to reset your circadian rhythm: Soak up the morning sun.

"When we expose our eyes to natural light shortly after waking, it sends a signal to the brain's master clock to halt melatonin production and increase cortisol and serotonin," says Mark Sands, vice president of wellness for Six Senses. "This helps us feel more awake, balanced and mentally clear."

Morning rays help kick-start your circadian rhythm, the body's 24-hour internal clock that tells us when it's time to eat, sleep and rise—all based on exposure to light. Darkness signals bedtime while sunrise exposure can stir your body awake and help regulate your sleep cycle later that night. "The natural blue light in early sunlight acts as a natural anchor, helping to regulate our energy, mood and sleep-wake cycle throughout the day," says Sands. Morning sunlight also helps us synthesize vitamin D, bolstering our immune systems and moods.

Building a first-light habit can feel like yet another task on an already lengthy prework to-do list, but Sands says you don't need heaps of exposure time to reap the benefits.