This gold standard sleep hygiene rule is helping me to beat winter fatigue and feel energized every morning — here’s how you can use it too

You know that feeling in winter when you wake up and it's pitch black and you have no idea what time it is? Dark mornings are disorientating and dour, and the only thing that gets me out of bed is a hefty dose of light from my SAD lamp.

SAD light therapy lamps, used to combat Season Affective Disorder, deliver intense light that mimics the natural glow of sunshine. It's like having your own sun, confined to your nightstand.

In winter, I use my SAD lamp nearly every morning. Flooding the room with light, it tells my confused brain 'yes, it is morning.' A task the weak British sunshine isn't up to.

As a result, I can stick to one of the golden rules of sleep: start the day with light. And that helps me rustle up some momentum and get out of bed.

Beurer TL30 Portable Daylight Lamp: £35.99 UK / $35.74 US at Amazon
With a light intensity of about 10,000 lux (from a distance of 4"), the TL30 therapy light from Beurer creates a wash of artificial daylight for your room. And thanks to its single button design, it's easy to use when your alarm has just gone off and you're struggling to get your bearings in the dark.

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Why is sunlight so important in the morning?

If you've ever noticed the sunlight streaming through your curtains and realized with horror that you've slept through your alarm, you'll understand that light is a key indicator it's time to get out of bed.

Getting sunlight during the day and dark in the evening is foundational for high-quality sleep. A good nighttime routine emphasizes brighter mornings and darker evenings.

Sunlight sends signals to our circadian rhythm, telling our body clock to suppress melatonin (which makes us sleepy) and start making cortisol (which wakes us up.)

While getting sunlight during the day is imperative for the overall healthy function of our body clocks, one study has found that morning sunlight in particular has an impact on the quality of our sleep the next night. So seeing the sun first thing could help you drift off in the evening.

Further research has found that as bright sunlight in the morning increases cortisol levels, it can improve alertness — even among those experiencing sleep deprivation.

And research also suggests that daytime sunlight can boost your mood. Meaning you feel a bit happier about getting out of bed and going to work.

If you don't have sunlight to dampen melatonin production, however, you might find yourself experiencing sleep inertia; that feeling of grogginess that can hang around long after you've gotten out of bed.

Winter can also cause insomnia to spike, as the long dark nights and reduced sunlight throws your circadian rhythm all over the place.

Sunshine on command

During the summer months I have an easy hack to get morning sunlight: I poke my head out the window. As a result, I typically find it easy to get up once my alarm has signaled.

But in winter, I often wake up when it's still dark. I might be out of bed for over an hour before I enjoy the cortisol kick of a helping of sunshine.

And that's assuming I made it out of bed in the first place. When it's dark, the temptation is always to roll back over and play hooky on life.

My SAD therapy lamp means I don't have to rely on the unpredictable British weather to deliver some sunlight. I can take it into my own hands, transforming my bedroom from a dark corner of the U.K. to a sunny Caribbean island.

With 10,000 lux of light signaling to my brain that the day is underway, I actually have the motivation to get out of bed.

4 other methods to get sunlight in the morning

If a SAD therapy lamp doesn't sound like the right solution (maybe you share a room with someone who gets to sleep in past daybreak), here are some suggestions for your morning does of sunshine.

• A sunrise alarm clock: While my SAD lamp delivers an instant hit of brightness, the best sunrise alarm clocks gradually fill the room with light to create a naturally invigorating start to the morning.
• Open the curtains right away: When nature cooperates, this is the easiest way to ensure your body clock gets a good start.
• Go for a walk: Morning exercise helps regulate circadian rhythms and if you're moving outside, you'll also be getting sunshine (yes, even on a cloudy day.)
• Take your breakfast outside: If you're not up to much in the morning besides sipping on a cup of coffee, take your breakfast outside and soak up the sun alongside your caffeine.

Disclaimer: If you're experiencing Seasonal Affective Disorder, speak to your doctor or healthcare provider to get professional advice and to see what help is available to you.

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