Health expert Gary Brecka urged his followers to prioritize early daylight exposure as a foundation for better sleep in a post on X on June 3.

“Want better sleep?” Brecka wrote. “Focus on morning light. 10 minutes of sunlight before 10 AM, reset circadian rhythm, boost melatonin production.”

He concluded, “Good sleep starts in the morning.”

Exposure to natural morning light is known to help regulate the body’s internal clock, or circadian rhythm, which influences hormone production, alertness, and sleep-wake cycles. Sunlight early in the day can help increase serotonin and support evening melatonin release.

Gary Brecka is a human biologist and co-founder of 10X Health System. He frequently shares wellness strategies related to sleep, performance, and longevity across social media platforms.