A straightforward morning routine that requires just minutes and no cost could markedly improve your health and wellbeing, according to Dr Suzanne Wylie, a GP and medical adviser for IQdoctor. She advises making it a habit to step outside immediately after waking - before engaging in any other activities.
Dr Wylie explains: “Open your front door and step outside before doing anything else, even if just for two minutes. There’s no need to exercise, meditate, or go for a brisk walk. Simply stand outside with your first cup of tea or coffee, take a few slow breaths, and observe the sky or your surroundings.”
She highlights September as an ideal time to adopt this simple practice, as changing natural light at this time of year helps reinforce the distinction between night and day. “Morning light is one of the strongest signals our body clock receives, indicating the start of the day,” she says. “The NHS sleep guidance specifically recommends getting outside in the morning because natural light exposure is key to regulating the sleep-wake cycle.”
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“The benefits are both physiological and psychological,” Dr Wylie adds. “Light entering the eyes helps regulate our circadian rhythm - the internal body clock that dictates when we feel alert or sleepy. An early outdoor moment provides the brain with a clear sign that the day has begun, helping to maintain consistent sleep patterns.”
“Psychologically, stepping outside first thing offers a deliberate pause between sleep and daily demands, reducing the urge to immediately check phones or emails. Standing quietly, breathing deeply and noticing your environment creates calmness and promotes alertness. This need not involve exercise or extended time outdoors - consistency with a simple routine is what matters.”
Dr Wylie also addresses mornings when it may still be dark. “If you wake before daylight, stepping outside can still be beneficial by offering a change of environment and calm air, but the circadian effects depend on exposure to natural light. Five minutes outside in darkness won’t provide the same signal as being outside once daylight appears. I encourage people to take advantage of these early moments if calming and safe, but to seek natural daylight later in the morning when available. Even cloudy September mornings provide sufficient light to influence the body clock.”
She concludes: “While this is a modest intervention, manageable habits like these support sleep quality, morning alertness and overall wellbeing. However, if someone experiences persistent low mood, significant anxiety, ongoing fatigue, or seasonal mental health changes, they should discuss these symptoms with a GP rather than attributing them solely to the seasons.”