Health & Biohacking › Ritual Sheet
Sunlight — expose yourself before 10 a.m.
10–15 minutes of natural light → better alertness & mood.
Every morning, your biological clock waits for a clear signal: light.
Before your first coffee, a simple exposure to sunlight activates your energy, balances your mood, and synchronises your hormones.
It’s a free, natural gesture — and yet one of the most powerful in biohacking.
The protocol
- Duration: 10 to 15 minutes of direct exposure (not through glass).
- Timing: before 10 a.m., ideally within an hour after waking.
- Frequency: every day, even when cloudy.
- Without sunglasses to fully capture the light.
- Bonus: combine with a gentle walk or mindful breathing to reinforce the circadian effect.
What you feel
A smoother “start-up” feeling: your mind clears, your mood stabilises.
At night, you fall asleep naturally, as your brain received the right dose of light at the right moment.
It’s a real biological reset — simple, visible, cumulative.
🌞 Morning sunlight is your biological coffee: free, endless, and designed to wake you up.