For years, my four-legged best friend never let me miss a single sunrise.
Rain, frost, or half-open eyes — we were out there, padding through the quiet while the world slowly woke up.

These days, without that wet-nosed alarm clock, I’ll admit it takes a little more persuasion to leave my cosy bed. But every time I do, I’m reminded why it’s worth it.

The morning light has a kind of quiet magic — it steadies your mood, lifts your energy, and helps you feel more balanced all day long.

Over the next 28 days, we’ll explore how a few minutes of early sunlight can:
🌿 Reset your circadian rhythm
🌿 Balance serotonin and melatonin
🌿 Boost calm, focus, and natural energy

It’s completely free, takes just 5–20 minutes a day, and fits easily into your morning — whether that’s a gentle stretch by the window, a walk around the garden, or a proper sunrise stroll (bonus points if you bring your own four-legged motivator).

This challenge is part of the Align & Uplift pathway here on Make Self-Care Simple, designed to help you build your personal toolkit of mood-boosting, energy-balancing practices.

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Could sunlight boost your mood?

If you’d love to feel calmer, happier, more focused, experience emotional stability, and wake up refreshed — this challenge is for you.

The best part?
It’s completely free, takes only 5–20 minutes a day, and can easily fit into your morning routine.

This challenge is part of the Align & Uplift pathway here on Make Self-Care Simple, designed to help you build your personal toolkit of practices that support emotional and intuitive wellbeing.

Prefer a short version?

Jump to Recipe

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Do you need the 28-day Sun-rise Challenge?

Your body is designed to function in response to morning sunlight.

You don’t have to do this every single day, but your energy, sleep, and mood all improve when morning sunlight becomes a regular practice.

• Best timing: Within 1 hour of waking and within 2–3 hours of sunrise.
• Duration: 5–15 minutes (without sunglasses).

In the UK, sunrise varies widely — from around 4:45 am in midsummer to 8 am in midwinter — so you’ll likely adjust your timing through the seasons.
On cloudy or grey days (hello, UK!), aim for 15–30 minutes instead.

Reflect:

• How often do you get your morning sunlight?
• Where might you make small adjustments?

For 25 years I walked my dogs every morning before work and knew that 80% of the year I was easily getting my morning sunlight. Now I no longer enjoy early morning dog walks this important self-care will be added to my personal menu.

Think this challenge sounds fun? Wait until you try it with my FREE Self-Care Challenge Toolkit—it makes getting results so much easier.

Benefits of the 28-day Sunrise Challenge

Most people know that sunlight boosts vitamin D, which supports your immune system, vitality, and bone health.

But morning sunlight does something even more powerful — it helps regulate your hormones and circadian rhythm, directly improving your mood, focus, and sleep.

Key Benefits

• Increases cortisol in the morning (natural energy boost)
• Suppresses melatonin (helps you wake up)
• Produces serotonin (the “feel-good” hormone)

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Morning sunlight and your Circadian Rhythm

Your circadian rhythm is your internal sleep–wake clock. Morning sunlight signals your brain that it’s time to be awake — triggering a cascade of hormone activity that sets your mood and energy for the day.

By aligning with this rhythm through the Sunrise Challenge, you’ll feel:

• More alert in the morning
• Calmer and more focused during the day
• Naturally ready to rest at night

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Benefits of Balanced Cortisol

Cortisol isn’t just a “stress hormone.” When balanced, it helps you:

• Increase energy and reduce fatigue
• Handle stress with more emotional stability

Cortisol also supports:
blood sugar balance, inflammation control, blood pressure, metabolism, immune response, and your sleep–wake cycle.
Morning sunlight naturally triggers your body’s cortisol spike — giving you energy early and helping you sleep better later.

Benefits of suppressed Melatonin

Melatonin is a hormone that makes you feel relaxed and sleepy.

You want more melatonin when you want to sleep.

And less melatonin when you need to wake up, focus and have more energy

Morning sunlight helps to regulate melatonin so that you have less in the morning while darkness (sunset) releases more melatonin when you need to sleep.

Benefits of increased serotonin in the morning

Morning sunlight triggers the brain to release more serotonin also called 5-hydroxytryptamine (5-HT) and this is the ‘feel good’ hormone.

When serotonin levels are healthy, you’ll feel:

• Happier and more emotionally balanced
• Calm yet focused
• More mentally clear

Serotonin also supports digestion, bone health, sleep, libido, and memory

I find it amazing that something as simple as morning light can gently signal all of these responses — like a quiet reminder from nature that it’s time to wake up, move, and feel alive again.

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Getting Ready for your 28-day Sunrise Challenge

A few quick questions to set yourself up for success:

1. What time is sunrise this week?
2. What time do you need to wake up for 5–15 minutes of sunlight?
3. What’s the weather forecast — and what will you wear?
4. Can you create a “sunrise spot” in your garden or near a window?
5. You might like to jot down how this feels as you go.

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How to do the Challenge

Spend 5–15 minutes outside within 1 hour of waking and within 2–3 hours of sunrise for 28 consecutive days.

You can wear contact lenses or regular glasses — just avoid sunglasses that block sunlight.

Because this involves early-morning light, it’s not considered a skin risk.
Never look directly at the sun.

That’s it — simple and powerful.

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9 Ideas for completing the 28-day Sunrise challenge

• Have your breakfast outside
• Outdoor tea or coffee break
• Exercise outside
• Go for a walk
• Garden or water your plants
• Practice Yoga, Tai Chi or breathing exercises
• Read, Journal or work outside
• Spend time with your pets or nature
• Try an eyes-open mindfulness practice.

Artificial Sunlight

Sometimes natural sunlight just isn’t possible — early starts, winter mornings, or mobility issues can make it tricky.

That’s when artificial sunlight can help.

• Sun lamps (10,000 Lux or higher) mimic natural light and support your circadian rhythm.
• They’re often used for SAD, sleep issues, or energy regulation.
• Always follow manufacturer instructions and check with your optician if you’ll use one regularly.

Tip: Sit near your lamp soon after waking, ideally during your usual sunrise time.

You could also try a sunrise alarm clock, which gradually brightens your room and often includes nature sounds like birdsong — perfect if you:

• Struggle to wake up
• Have sleep difficulties
• Have limited morning time

If budgeting, choose simpler models with quality light over extra features.

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Conclusion — One Sunrise at a Time

Are you ready to begin your 28-Day Sunrise Challenge?
Even five minutes of morning light can make a difference — to your mood, focus, and how gently your day begins.

You don’t need perfection (or even an early alarm) — just curiosity, and maybe a cosy jumper.
Step outside, open the window, or simply turn your face toward the morning light. Notice how it feels.

After the challenge, take a moment to reflect on what’s changed.
Has your sleep shifted? Your energy? Your mood?
Then simply notice whether this little ritual feels like something you’d like to keep in your life.

Each sunrise is a reminder that your energy resets, too.
Your wellbeing matters — and I’m here to help you make caring for it beautifully simple 💛

You Felt a Small Shift Today… Let’s Help You Keep It

That small shift — whether it was a moment of calm, a little more energy, a sense of relief, or simply feeling more like yourself —
that is where meaningful change begins.

But on low-sparkle days, it’s easy to lose that feeling.
Motivation dips first.
Overwhelm creeps in.
And even the gentlest intentions fade.

Your body doesn’t need pressure or perfection.
It needs one easy mini practice you can return to — especially on days that feel heavy, uncertain, or tense.

The Free Self-Care Start-Up Toolkit helps you turn “I want to feel better” into one easy, real-life step — by helping you choose and begin a challenge you can actually use when your mood dips.
Most people like to complete it over a relaxed weekend, and it includes short step-by-step videos and simple printables to help you begin gently.

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✨ Download the Free Self-Care Start-Up Toolkit

A calm, supportive starting point for your first Align & Uplift practice.

Inside, you’ll gently discover how to:
🌿 understand where you might need emotional or energetic support
🌿 choose one tiny Align & Uplift practice that fits your real life
🌿 begin without pressure or relying on willpower
🌿 notice subtle shifts that help you feel lighter and more grounded

You’ll also receive:
✉️ weekly reminders to support your consistency
💬 access to our private community (coming soon)

👉 Send Me My Free Toolkit

Real self-care is about listening to yourself.
Because being healthy isn’t always easy — but it can be made simple.

🪻 Align & Uplift Pathway — reconnect with calm, joy, and emotional balance.

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Make Self Care Simple shares general self-care education for inspiration only. I’m not providing medical advice — always check what’s right for you with a qualified health professional.

©2025 Make Self Care Simple.

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Save or Print a summary of this 28-day Sunrise Challenge to keep and refer to by clicking on the ‘Challenge Recipe’ below.