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From a circadian perspective, waking up at or slightly before sunrise is ideal Let’s run through why: 1. Sunrise is a natural cue for cortisol production and rise Cortisol, a circadian hormone, peaks in the early morning. It’s actually what wakes you up Aligning your wake time with sunrise helps this peak happen with full spectrum light, supporting energy, alertness, hormone balance, the list goes on 2. Sunlight acts as the most powerful circadian cue for your master circadian clock (the SCN) and all the peripheral clocks downstream of it AM sunlight (especially within the first hour of waking) hits your retina and signals the suprachiasmatic nucleus This resets your circadian rhythm, anchors your day, and helps regulate everything from mood and metabolism to sleep quality later that night 3. The amount of red and infrared you get at sunrise is off the charts During sunrise, the sun’s light has to pass through more of the atmosphere, so most of the blue light and shorter wavelengths get scattered away, leaving mostly red and orange to reach your eyes The red and infrared wavelength ranges are to be thought of in context to pure systemic regeneration Every fiber of your being benefits from this red/infrared abundance. For example, it primes the skin for upcoming UV, giving people the opportunity to avoid burns altogether when sunbathing later in the day Sunrise will shift depending on the season, and so you shift with it When you’re in circadian alignment and go to bed early, you naturally and effortlessly wake up around this time anyways, further strengthening the circadian signal for the system