Trail Mail: Do I Really Have to Chase the Sun Before Coffee?
Real questions. Field-tested answers.Got something on your mind? Ask away — your friendly Camp Counselor is in.
Dear Field Trip, I heard that one of the best ways to start the day is by exposing yourself to sunlight when you first get up. Is that true or a myth? The last thing I want to do is head outside in January when it's 20 degrees. If I need sunlight first thing, how can I get it (comfortably)?—Freezing at First Light
Camp Counselor Says: You heard right — but don’t worry, no one’s making you do yoga in your driveway in a parka. Getting natural light first thing in the morning is actually one of the simplest and most science-backed ways to boost your mood, energy, and sleep. But how you get that light — and how much — can be flexible, even in the dead of winter.
Let’s shine a little light on what’s going on.
The Science: Why Morning Light Matters
Here’s the deal: your body runs on a circadian rhythm — an internal clock that tells you when to wake, sleep, eat, and feel alert. That clock is regulated by light exposure, especially natural blue light in the morning.
When you get bright light in your eyes early in the day (ideally within 30–60 minutes of waking), it:
Signals your brain to stop producing melatonin (the sleep hormone)
Boosts cortisol (not the bad kind — this is your natural "wake up" hormone)
Helps regulate your mood, metabolism, and energy
Sets your clock so you get sleepy at the right time later
According to researchers like Dr. Andrew Huberman (neuroscientist at Stanford), 10 minutes of sunlight exposure in the morning can make a huge difference in sleep quality, focus, and mood regulation. Make it 15–30 minutes if it's cloudy.
But What If It’s 20 Degrees Outside?
I get it. Stepping outside in January sounds more like a dare than a wellness tip. Here are a few ways to get your light without freezing your tail off.
1. Window Light Counts — With a Few Caveats
Sitting near a south- or east-facing window in the morning can help — especially if the sun’s hitting you directly. But glass filters out a good chunk of UV and blue light, so it’s less effective than being outside. If you can swing it, sit in sunlight behind a window for an hour; the extra time helps make up for the barrier.
2. Light Therapy Lamps (aka Happy Lights)
These are legit. Look for a full-spectrum light box with:
10,000 lux brightness
UV-free (so you’re not frying your eyeballs)
A wide surface area (the small desk-sized ones aren’t as effective)
Use it for 20–30 minutes in the morning, ideally within an hour of waking. Don’t stare into it — just have it angled toward your eyes while you eat breakfast.
3. Bundle Up + Make It Quick
You don’t have to hike a mountain before 8 a.m. Stepping outside with your coffee, even for 5–10 minutes, makes a difference. Sit on the porch, take a walk around the block, or just let the dog out and linger.
Final Verdict: Yes, Morning Light Helps — But You’ve Got Options
You don’t have to suffer through January winds to get your circadian rhythm back on track. If you can’t or don’t want to go outside, a light therapy lamp is a solid plan B. And if you’re lucky enough to get a sunny window, soak it up while you can.
P.S. Got your own burning question about nature, gear, or why your tent always smells weird? Drop us a line — Trail Mail is always open.
