Dr Suzanne Wylie, a general practitioner and medical adviser for IQdoctor, highlights a straightforward and cost-free morning routine that could significantly enhance your health and wellbeing. She advises that the moment you wake up, before engaging in any other activities, you should step outside, even if only for a couple of minutes.
“Simply open your front door and spend a short time outdoors, whether or not you choose to exercise or meditate,” Dr Wylie explains. “You might enjoy your first cup of tea or coffee while standing outside, taking a few slow breaths, and observing the sky or the area around you.”
Though this habit may seem trivial, Dr Wylie points out that September is an ideal time to resume a clear separation between night and day, as natural light levels begin to shift. Exposure to morning light is one of the most powerful cues for our body clock to recognise the start of a new day. The NHS sleep guidance also endorses spending time outdoors in the morning, as natural light plays a crucial role in regulating the sleep-wake cycle.
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Dr Wylie remarks, “This simple practice can aid the physiological functions tied to sleep quality, alertness, and mood. Light entering the eyes helps set the circadian rhythm-our internal clock controlling feelings of wakefulness and tiredness. Being outside early sends a clear message to the brain that the day has begun, reinforcing consistent sleep and wake patterns through regular daylight exposure.”
In addition to the physical advantages, there are psychological benefits in intentionally marking the transition from sleep to daytime. Instead of immediately reaching for phones, checking emails, or jumping into daily responsibilities, standing quietly outside allows for a moment of calm reflection. It helps individuals feel more alert and centred. The key is to keep the routine realistically manageable to maintain consistency over time.
Dr Wylie adds that even if you must rise while it is still dark, stepping outside can still be beneficial. “Being outdoors in a different setting with cooler air and quiet surroundings can be soothing, although it does not provide the same circadian cue as exposure to natural daylight. Five minutes outside before dawn won’t influence your body clock as effectively as once daylight appears. Nonetheless, using this time as a calming pause can be valuable, with an emphasis on getting natural light later in the morning when it arrives. Even on cloudy September mornings, the daylight is sufficient to support your circadian rhythm; bright sunshine is not necessary.”
She concludes, “Although this is a modest habit, manageable routines like this can positively impact sleep patterns, morning alertness, and overall wellbeing. However, if anyone experiences persistent low mood, anxiety, fatigue, or seasonal declines in mental health, it is important to consult a GP rather than attributing these feelings solely to seasonal changes.”