Morning light helps set your sleep timing

Outdoor light after waking gives your body a strong signal that the day has begun. That signal helps organize the timing of sleep and wakefulness.

You do not need to stare at the sun or buy a special lamp. If your schedule allows, step outside after waking, drink your morning coffee outdoors, or take a short walk during daylight.

Morning light is a timing cue, not a replacement for enough sleep. If you regularly work overnight, the best timing may be different because your intended sleep period happens during the day.

Try this: Spend a few minutes outside after waking for several days and notice whether mornings or evenings begin to feel easier.

Source

National Institute for Occupational Safety and Health. Effects of Light on Circadian Rhythms. Reviewed March 31, 2020.