Home — World self-care & traditional therapies — Daily habits & sleep
Morning outdoor light exposure
朝日を浴びる
A listing is not a recommendation.
Origin: Worldwide (also valued in Japanese yojo) · Tradition: Everyday yojo and chronobiology · Daily habits & sleep
What it is
The habit of taking outdoor daylight after waking. It is also valued in modern research as a help in setting the body clock and supporting night-time sleep.
A short introduction (not a treatment instruction)
- As early as you can after waking, take light outdoors or by a window for 10 to 30 minutes, without injuring the eyes.
- Do not look directly at the sun.
- Match ultraviolet precautions (time of day and skin) to the place and season.
Symptoms or aims often mentioned with this practice
- Sleeplessness
- Tiredness
- Stress or unease
- Focus and thinking
Research notes (this is not a promise of effect)
B: Randomised trials or systematic reviews exist, but reports are modest, the group studied is limited, or study quality is limited
The circadian rhythm and morning light are important elements in sleep medicine. They are also treated as part of CBT-I and sleep hygiene. Calling sun exposure a catch-all way to strengthen immunity goes too far.
Sources
Safety notes
Sunburn, photosensitivity, and light sensitivity from some medicines. Do not look directly at the sun.
If you are unsure, or if you have a health condition, are pregnant, or take medicine, consult a qualified professional.
Situations in which this is better avoided
- Photosensitivity, or when a physician has advised staying out of the light