Morning Light and Dopamine: Awaken with the Dawn to Harness Morning Light for Dopamine and Energy

Morning sunlight is far more than a pleasing wake-up call, it serves as a potent signal that helps regulate your circadian rhythm and optimize neurotransmitter levels, especially dopamine. Dr. Andrew Huberman, a Stanford neurobiology professor, emphasizes how early morning light exposure can enhance mental clarity, support healthy hormone cycles, and bolster overall well-being.

“One of the best things you can do for your mental and physical health is to get sunlight in your eyes soon after waking,” says Andrew Huberman on the Huberman Lab podcast.

The Role of Circadian Rhythms

Circadian rhythms are 24-hour cycles that govern crucial bodily functions, including sleep-wake patterns, digestion, and hormone release. Your master clock, located in the suprachiasmatic nucleus (SCN) of the hypothalamus, relies on light input to stay synchronized with the external environment. When you expose your eyes to natural light early in the day, retinal cells detect this brightness and send signals to the SCN. This process triggers the release of hormones like cortisol (important for alertness) and the timed suppression of melatonin (the hormone that helps you fall asleep at night).

Why does this matter? A well-regulated circadian rhythm supports consistent energy levels, better sleep quality, and a balanced mood. Misaligned or disrupted circadian clocks, often due to late-night light exposure, night-shift work, or spending most of the day indoors—can increase the risk of insomnia, depression, metabolic issues, and other health concerns.

Dopamine and Morning Light

Dopamine is a key neurotransmitter involved in motivation, reward, and attention. According to Huberman, morning sunlight exposure facilitates healthy dopamine release, giving you an early mental boost. This is because light input can influence the activity of certain neural circuits that regulate dopamine production. By starting your day with even 5–10 minutes of outdoor light, you can optimize your neurochemistry for better mood, focus, and overall productivity.

Practical Tip: Even on cloudy days, natural daylight can be significantly brighter outdoors compared to indoor lighting. Aim for some exposure before 9 AM. If direct sunlight isn’t feasible (due to weather or location), open a window or sit near a bright, sunlit area to capture as much natural light as possible.

Habit-Building Strategies

• Consistency is Key: Treat morning light exposure like a daily appointment. Adding a stroll, stretching session, or mindful breathing while outdoors can help you stick to the routine.

• Avoid Sunglasses Initially: While it’s crucial to protect your eyes from harmful UV rays, allowing a few minutes of natural light without sunglasses, never staring directly at the sun, can help maximize the circadian signal.

• Combine With Other Healthy Habits: Pair sunlight exposure with a short walk, water consumption, or journaling to create a positive morning ritual.

Blue Light: Friend and Foe

What Is Blue Light?Blue light is a specific wavelength of visible light (roughly 400–500 nm) that is particularly influential on circadian rhythms. Natural sources include sunlight, which is balanced by other wavelengths of light, while artificial sources can be LED screens, smartphones, and fluorescent lighting.

How It Affects Our Eyes and Energy

• Morning and Daytime Benefits: In the early part of the day, exposure to blue light (from the sun) helps suppress melatonin, making you feel more alert and energetic. This aligns perfectly with the body’s natural wake-up signal, supporting focus and mental clarity.

• Evening Drawbacks: Later in the day, especially close to bedtime, excessive blue light (often from screens or bright indoor lighting) can trick the brain into thinking it’s still daytime. This delays melatonin release, potentially leading to poor sleep quality and disturbed circadian rhythms.

• Eye Health: Prolonged exposure to intense blue light (especially from digital devices at a close range) can cause eye strain, dryness, or irritation over time. Using “night mode” on devices or wearing blue light-blocking glasses in the evenings can help mitigate these effects.

  
  

Blue Light Blocking Glasses

• What They Are: Glasses fitted with specialized lenses designed to filter out a significant portion of blue wavelengths. They typically have a slightly yellow, orange, or amber tint.

• How They Work: The lenses prevent a large fraction of blue light from reaching your eyes, helping maintain normal melatonin production when you’re exposed to screens or bright lights after sunset. This can reduce the disruptive impact on your circadian rhythm.

• Benefits:

  1. Improved Sleep: By blocking stimulating blue wavelengths, these glasses can help you wind down more naturally in the evening.

  2. Less Eye Strain: Some users report reduced headaches and eye fatigue when using devices for extended periods.

  3. Enhanced Relaxation: They create a warmer visual experience at night, signaling the body it’s time to transition to rest mode.

     
     

What Brands Are Best? 

Some of our favorite, reputable and scientifically backed blue light blocker brands are Ra Optics, Swanick and Blue Light Block. Check out our Blue Light Blockers blog to read more in depth about the specs of these brand’s glasses, price and more. 

Conclusion

By simply stepping outside each morning, you can effectively anchor your circadian rhythm and enhance dopamine levels, paving the way for increased energy and better mental clarity throughout the day. Dr. Huberman’s research underscores that this foundational habit often yields benefits beyond just feeling more alert, it can improve your sleep quality, support mood regulation, and even foster a healthier metabolism.

At the same time, managing your exposure to blue light is a critical piece of the puzzle. Embracing sunlight early in the day and limiting screen time at night helps maintain a robust circadian rhythm, while blue light blocking glasses can provide an additional layer of defense during evening device use. Ultimately, combining morning light with thoughtful blue light management can boost overall well-being and make a noticeable difference in how you feel, think, and sleep.

References

• Czeisler, C. A., & Gooley, J. J. (2007). Sleep and Circadian Rhythms in Humans. Cold Spring Harbor Symposia on Quantitative Biology, 72, 579–597.

• Ruger, M., St Hilaire, M. A., Brainard, G. C., et al. (2013). Human Phase Response Curve to a Single 6.5 h Pulse of Short-Wavelength Light. The Journal of Physiology, 591(1), 353–363.

• Huberman, A. (Host). (n.d.). Huberman Lab Podcast. https://hubermanlab.com

• Sasseville A., et al. (2006). Blue blocker goggles shift the phase of the circadian clock in the presence of normal levels of room light. Journal of Circadian Rhythms, 4, 22.

• Chang A.-M. & Czeisler C. A. (2019). The Human Circadian System Adapts to Prior Light Exposure. Journal of Physiology, 597(14), 3533–3541.