Standford neuroscientist suggests 3 steps to become a morning person

Within the first hour of waking, the eyes should receive natural light directly, not through a window or phone screen. This isn’t just a wellness trend. It’s biology.

Sunlight triggers a rise in cortisol, a hormone that boosts alertness, while lowering melatonin, the hormone that makes the body sleepy. Without this signal, the brain stays in limbo, partly awake, partly drifting.

Even 10–15 minutes outside, even on a cloudy morning, can set the whole system in motion.

This early exposure also helps the body feel sleepy at the right time at night, improving both the beginning and the end of the day.