Moving forward gently

Morning Light, Mood, and Metabolic Signals

If Starting 2026 Gently was about stabilizing, this is about introducing the smallest possible lever that reliably shifts energy, mood, and physiology without motivation, optimization, or overwhelm.

One of the most evidence-supported places to begin is morning light exposure.

Why Morning Light Matters More Than Motivation

Within the first 30–60 minutes of waking, exposure to bright light, preferably outdoor daylight, acts as a primary signal to the brain’s circadian pacemaker (the suprachiasmatic nucleus). The brightest indoor light typically has 4,000-1,000 lumens, but even on a cloudy, overcast day outdoors provides up to 10,000 lumens. What our body needs to set the wake-sleep cycle is close to 100,000 lumens (hence the need for 10 mins outside).

In the morning and until the midafternoon, use bright overhead lights to facilitate the release of molecules associated with motivation, attention and drive and optimal amounts of cortisol to maximize your alertness and focus for work or other activities. Increase the ambient light of your workspace rather than increasing the brightness of the computer screen. Ideally, also place your desk near a window, as the natural sunlight signals the brain to stay alert and focused (Huberman, A., 2023). Also, during the day, skip wearing the blueblocker glassses, instead wear them in the evening when its time to wind down.

When this signal to your body is weak or absent, as it often is during winter, depression, or prolonged indoor living—circadian rhythm drifts, contributing to fatigue, low mood, sleep disruption, and metabolic dysregulation.

Research summarized by Andrew Huberman highlights that consistent morning light exposure is one of the most reliable non-pharmacologic ways to improve energy, sleep quality, and depressive symptoms. When outdoor light isn’t feasible, a 10,000-lux light box used for 20–30 minutes shortly after waking can provide a clinically meaningful alternative (Huberman Lab, n.d.).

This is not about forcing productivity. It is about giving the nervous system a clear “day has begun” signal so downstream systems can recalibrate.

Link to purchase a sunlamp on Amazon $30

Light Therapy, Depression, and Energy

Bright light therapy has been shown to improve:

1. Seasonal and non-seasonal depression

2. Daytime alertness and cognitive function

3. Sleep efficiency and circadian alignment

Pulmonologist and sleep expert Roger Seheult emphasizes that circadian misalignment is increasingly common and increasingly relevant to mood, immune resilience, and cardiometabolic health. Light is not a wellness trend; it is a biological requirement.

Orthopedic surgeon and longevity advocate Vonda Wright reinforces a parallel message: consistent circadian cues support not just mood and sleep, but muscle function, bone health, and long-term physical independence. These systems do not operate in isolation.

Where Vitamin D Fits In (and Where It Doesn’t)

Light exposure and vitamins D3/K2 are often conflated—but they serve distinct roles.

• Morning light primarily regulates circadian rhythm and neurochemistry.

• Vitamin D3 functions as a hormone influencing immune function, bone metabolism, muscle performance, and mood regulation.

  
  

During winter months, deficiency is common, particularly in northern latitudes or individuals with limited sun exposure. Leaving individuals to feel lack of motivation, sad, and sometimes depressed. The value of making mornng daylight a habit is highly undervalued. By all means however, please don't look straight into the sun.

General, evidence-informed guidance for adults (absent contraindications):

Vitamin D3: 1,000–2,000 IU daily

Vitamin K2 (MK-7): 90–120 mcg daily (to support calcium regulation)

Higher dosing may be appropriate for some individuals, but this should be guided by labs, medical history, and clinician oversight. Vitamin D is supportive, not a substitute for circadian signaling, but together, light + micronutrient sufficiency create a more stable physiological baseline. Have you had your labs done, so you know how your body is reacting to the winter?

A Gentle Place to Start

If everything feels like too much, this is enough:

• After getting out of bed, and having that first cup of java or water, please go let light in your eyes within an hour.

• Sit outside, walk briefly, or if it's just too cold, or you're up before the dawn, use a light box.

• No journaling. No goals. No transformation narrative.

• Repeat daily, and check in with how you are sleeping in a week, and how you are feeling.

A Note from Sage Vida

At Sage Vida, we focus on small, biologically grounded steps that respect where someone is starting, not where they are told they should be. Morning light exposure is often one of the first foundations we explore because it is low-cost, low-pressure, and disproportionately impactful.

If you’re curious about how circadian health, metabolic resilience, or mood support fit into your own health picture, you’re welcome to start with education or, when you’re ready, a structured assessment.

Learn more about the Sage Vida Exam or explore whether a circadian-informed approach may support your next step.

References (APA 7th ed.)

Huberman, A. (Jan. 23, 2023). Using light (sunlight & artificial light) to optimize health. Huberman Lab. https://ai.hubermanlab.com/s/43X8TsN1

Seheult, R. (2021). Circadian rhythm, sleep, and light exposure. MedCram Educational Series.

Wright, V. (2023). Unbreakable: A woman’s guide to aging with power. Rodale Books.