5 minutes in the morning, window and lightroutinewellness

This is a practical daily routine. Use “5 minutes in the morning, window and light” as a small habit you can repeat.

After turning off the alarm, the first place our hands turn to is usually our smartphones. The light on the screen awakens the eyes, but does not adjust the body clock. Five minutes of natural sunlight in the morning is enough.

Opening a window is not just ventilation. It is the oldest alarm that reduces melatonin and increases awakening hormones. Just changing the order in which you stand in front of the window before making coffee can change the texture of your morning.

Even in winter or on cloudy days, the amount of light outside the window is greater than that of indoor fluorescent lighting. Put aside for a moment the thought that ‘it’s no use without sunlight’. Just by standing in front of the window frame, your body feels the difference.

5 minutes to open the window

Open your living room or bedroom windows wide within 10 minutes of waking up. Stand barefoot in front of the window frame for 5 minutes while the outside air comes in. If you close your eyes and stand facing the ceiling, light enters through your eyelids.

Even in winter or on cloudy days, the light outside the window is greater than the light inside. You can also open the curtains halfway. What is important is the position of the body, ‘standing in front of the window’. Leave your smartphone in another room for these 5 minutes.

Even if you open the window and stand there for just 30 seconds, the indoor carbon dioxide concentration goes down and your head feels a little lighter. It's 5 minutes of receiving ventilation and light at the same time. Having two windows allows for faster air circulation through cross ventilation.

The time when light wakes up the body

When exposed to natural light for 5 to 10 minutes, cortisol secretion naturally increases. This is why sleepy mornings feel less heavy. If you open a window and drink a glass of water, light and moisture come in at the same time.

If you repeat it at the same time, in front of the same window, your body remembers, “It’s just one day.” If 5 minutes before going to work feels burdensome, just standing in front of the window after brushing your teeth is enough. A little light makes a big morning.

If you work from home, you can close your laptop for 5 minutes by the window next to your desk and just let in the light. If you just connect these two things, 'morning routine = window + water', your body will follow the rest.

Morning light, the power of small habits

Even without a light box or special equipment, 5 minutes in front of a window can be effective. ‘Same time and window every day’ is more important than expensive equipment. Even on weekends, if you stay within 5 minutes before and after 8 o'clock, you will be less sleepy on Monday morning.

If you have a room without a window, you can spend the same amount of time by the hallway window or in front of the front door. It's not a perfect morning routine, you just need to stick to the order in which you get the light first.

After 5 minutes, I close the window and make coffee, and the first order of the morning is 'light → water → caffeine'. It's a small change, but after a few weeks, the weight you feel right after waking up will change.