Health · Fitness & Nutrition · 18 hrs ago
Dr Shriram Nene says morning light can help align the body clock
Dr Shriram Nene says he gets at least 10 minutes of natural light each morning, a routine he shared on Instagram.
The cardiothoracic surgeon and author says morning light helps the brain regulate melatonin and the body's daily cycle.
A doctor says morning light helps keep the circadian rhythm aligned with day and night, affecting sleep, hormones, body temperature and metabolism.
The doctor suggests starting with 10 to 15 minutes outdoors after waking, though the time needed depends on weather, season and light levels.
Regular morning light may help people sleep at more consistent times and find it easier to fall asleep at night.
It cannot replace good sleep habits: the doctor also recommends regular waking hours, fewer bright screens late at night and avoiding too much caffeine in the evening.
The advice is to make the routine consistent, and to consult a health practitioner before starting it.
Dr Shriram Nene says he gets at least 10 minutes of natural light in the morning.
He says morning light helps slow melatonin flow and stimulate the circadian rhythm.
Dr Amit Saraf says morning natural light helps align the body clock with the day-night cycle.
Saraf says outdoor light after waking may support regular sleep timing, though the ideal duration varies with conditions.
He says morning light works best alongside consistent waking hours and other sleep habits.
- Who
- Dr Shriram Nene shared his morning routine. Dr Amit Saraf commented on the effects of morning light.
- What
- Nene said he gets at least 10 minutes of natural light in the morning to help align the body clock.
- When
- Nene shared the routine recently. The article was published on 2026-11-09.
- Where
- Nene shared it on Instagram.
- Why
- Nene said morning light helps slow melatonin flow and stimulate the circadian rhythm.
This story does not have two clearly opposing sides.
Nene shared on Instagram that he starts his mornings with at least 10 minutes of natural light.
The Indian Express published an article featuring comments from Saraf on morning light and the body clock.
- Morning light routine
- At least 10 minutes, according to Nene
- Outdoor light guidance
- Around 10–15 minutes after waking, suggested by Saraf
- Expert
- Dr Amit Saraf, Jupiter Hospital, Thane
- Publication date
- 2026-11-09
What people are saying
My mornings start with a minimum of 10 minutes of natural light.
Exposure to natural light, particularly in the morning, helps keep this rhythm aligned with the day-night cycle.
Spending around 10–15 minutes outdoors after waking up can be a useful starting point.