Expose yourself to natural light as soon as you wake up.

If you live in the Nordics, it is of course challenging to wake up to morning light during the winter, but try to let the sun into your bedroom in the morning when possible. You can also use an artificial light to wake you up. For example, there are illuminated alarm clocks that help you wake up gently with a warm, dimmable light. If you want to take it a step further, combine sunlight with crisp morning air through a short walk, a short workout or perhaps a light yoga or stretching session.

Why it helps:
Daylight is one of the most important keys to better sleep habits and circadian rhythm. Exposure to light in the morning – especially sunlight – signals the brain to stop producing melatonin (the hormone that helps you feel tired in the evening). It also increases the production of cortisol, the hormone that makes you feel awake and alert. 

In addition to improving sleep quality, exposure to sunlight in the morning also improves mood and cognitive function during the day. Studies show that those who receive sunlight in the morning are more likely to have more regular sleep patterns, feel more alert and perform better during the day.