I like getting up early as it makes my day way more productive due to biological, psychological, and environmental factors. One key reason is our body’s circadian rhythm, which operates on a 24-hour cycle and regulates sleep, energy levels, and hormone release. In the morning, cortisol, a hormone associated with alertness, naturally peaks, promoting focus and cognitive sharpness. This contrasts with the late afternoon or evening when energy levels often dip. I am a great sleeper, so my brain is well-rested when I wake, leading to heightened cognitive function. This makes my mornings ideal for tasks requiring concentration, creativity, and problem-solving. I have been told that sleep also helps consolidate memories. Perhaps this is why I wake up with clearer thinking.

Additionally, mornings tend to come with fewer distractions. My environment at home before 6:30 am is dead quiet — the kids are fast asleep, and emails, meetings, or social interactions are nil—allowing for better focus on whatever task I choose. I also don’t look at my phone for the first two hours of the day. Like a muscle, willpower is also at its peak in the morning. After rest, my decision-making abilities and self-control are more robust, whereas decision fatigue can often set in as the day progresses, making it harder to stay productive. For the most part, I also have an established structured morning routine involving exercise (usually stretching and an ocean dip) and/or mindfulness, which further primes my brain for a more efficient day. Psychologically, the morning often brings me a sense of optimism—a fresh start—that boosts my motivation. At the same time, by nightfall, the accumulation of slight or much stress from the day leads to mental fatigue and lower productivity. Not much productivity happens in my household after 7 pm for all three occupants.

It’s harder for me to get up early when I feel flat and am not on top of my emotions because my low energy and mood can sap my motivation and make the effort of starting the day feel overwhelming. When my feelings are out of balance, I’m susceptible to falling into negative thinking patterns or feeling mentally drained, making bouncing out of bed and facing the day seem daunting. In these moments, my brain gravitates toward comfort and avoidance, making it tempting to hit the snooze button or get up and move without purpose. This emotional flatness makes even small tasks seem like more significant hurdles, leading to a lack of drive that disrupts my usual morning productivity.

I started slipping on my early rises when July was bumpy. Part of my mini plan to get back on top was to watch the sunrise for 10 consecutive days and incorporate Dr Huberman’s advice to look at the morning sunlight. It took three days to take effect, and I have been waking up before my 5 am alarm every day for 34 days and counting.

Dr. Andrew Huberman, a neuroscientist and professor at Stanford University, promotes a morning technique involving exposure to natural sunlight, preferably within the first hour of waking. This practice is grounded in neuroscience, as our circadian biology is designed to regulate the body’s internal clock. When you expose your eyes to sunlight in the morning, it activates special receptors in the eyes called melanopsin, containing retinal ganglion cells, which are particularly sensitive to blue light found in natural sunlight. These cells send signals to the brain’s master clock, the suprachiasmatic nucleus (SCN) in the hypothalamus, responsible for regulating the sleep-wake cycle and other physiological processes.

Morning sunlight exposure helps suppress the release of melatonin, the hormone that induces sleep, making you feel more awake and alert. It also reinforces the timing for melatonin production later in the evening, promoting better sleep when it’s time to wrap up the day. Sunlight exposure enhances the body’s natural cortisol pulse, which occurs in the morning to give you a kick to go get after it. It boosts mood by increasing serotonin levels, a neurotransmitter linked to improved mood, focus, and calmness. Aligning your body with the natural light-dark cycle supports metabolism, helping regulate the glucose processes and appetite control.

To apply this technique, Dr. Huberman said it’s best to get outside within 30–60 minutes of waking up and spend 10–30 minutes in the sunlight, depending on the day’s brightness. Outdoor lighting is much more effective than indoor lighting, even on cloudy days, so going outside when you wake up should be engineered into your day . Avoid wearing sunglasses or looking through windows, as these can reduce the amount of sunlight reaching your eyes.

Lou developed a strong affinity with the sun and its colours in her final months.

I start my stretching routine down at Balmoral Beach just before the sun appears. While stretching, I keep gazing at the sunrise between different stretch holds. I also look at the sun when I am in the water. I can look directly into the sun with zero discomfort on the eyes when it first hits the horizon. If the sun has been the sky for a little while I choose not to stare directly at it.

Andrew Huberman’s light and sun exposure guide works!!

This simple practice has been optimising my wakefulness, mood, and energy throughout the day while punching out better Z’s at night. I have always been an early riser as I have many things to accomplish during the day, but this makes the process natural and easy.

I would be keen on your feedback if you decide to give this a go or if you have already practiced it, especially if you consider yourself a night owl rather than a morning person. If you struggle to get up, commit to doing the first five days in a row with a friend so you don’t let each other down.

There’s a quiet magic in waking up early when the world is still wrapped in the soft glow of dawn. The air feels fresher; the sky is brushed with pastel hues that slowly melt into gold as the sun rises. It’s a time when everything feels possible like the day ahead is a blank canvas waiting for my touch. The stillness offers a moment of reflection, a gentle pause before the day’s demands rush in. Birds sing their first songs, and the light dances through trees, casting long shadows that stretch across the earth. In these moments, the world feels new, and a peaceful clarity makes even the simplest of tasks seem infused with purpose and grace.

Get after it!