As the days grow shorter and darker, it’s easy to feel a little more tired, a little less motivated and, for many, a little lower in mood. But there’s one simple habit that can help regulate your sleep, improve your energy, and lift your spirits, even on grey November days: Get at least 10 minutes of natural light exposure before 10am.
It sounds too simple to be effective, but natural light is one of the strongest regulators of your body’s internal clock – your circadian rhythm – which governs sleep, hormones, metabolism and mood. In autumn and winter, we often miss this vital cue by staying indoors, switching on overhead lights, and only stepping outside once the day is well underway.
Early light helps signal to your brain that it’s time to wake up, boosts production of serotonin (your feel-good hormone), and sets the timer for melatonin to rise in the evening; meaning better sleep when bedtime comes around.

How to Try It:
You don’t need a clear blue sky or a long walk. Consistent morning light exposure (within the first 30-60 minutes of waking), even on cloudy days, tells your brain it’s daytime. Over time, it can reduce fatigue, improve sleep quality and support your mental wellbeing.

Why Now?
November’s shorter days and weaker daylight make it especially important to seek light early. This simple, free practice helps counteract seasonal sluggishness, and brings a subtle but powerful rhythm back to your day!

3 easy ways to catch the morning light

1. Open the curtains wide: Let in as much light as possible while getting ready; especially in the room you spend your first hour.
2. Morning drink on the doorstep (my favourite): Wrap up, grab your coffee and sit by an open door or window… even five minutes makes a difference.
3. Walk before work: A brisk 10-minute walk before 9am boosts circulation and gets light to your eyes (even if it’s cloudy). You could walk the dog, drop the children off or walk to work, without sunglasses on.

Charlotte runs Plume Nutrition, where she offers support and advice for weight management, controlling cravings, sleeplessness, stress and increasing energy levels. Find out more at plumenutrition.com