Can morning sunlight help regulate blood sugar?

Yes. Early exposure to sunlight activates your body’s circadian rhythm, improves insulin sensitivity, and helps regulate cortisol, all of which support stable blood sugar levels.

As we wrap up our Diabetes Summer Wellness series, we’re highlighting one of the most underused but highly effective habits for blood sugar stability - morning sunlight exposure.

Those first few minutes after waking offer a unique opportunity to support your nervous system, metabolism, and mood. When used intentionally, sunlight can help your body regulate blood sugar more efficiently and set the tone for a steadier, more focused day.

Why Early Morning Sunlight Impacts Glucose Levels

When your body receives natural light in the morning, it helps reset your circadian rhythm - your internal clock that governs hormone release, sleep, digestion, and energy use.

A 2024 study in Diabetes Care found that morning light exposure was associated with better glucose regulation and improved metabolic function throughout the day. For people with diabetes, this small shift in routine can help lower morning cortisol levels, which are often responsible for early blood sugar spikes.

Morning light can also improve sleep quality later that night, creating a positive feedback loop that benefits glucose control long-term.

A Simple Morning Ritual for Blood Sugar Stability

You don’t need a complex morning routine or a scenic backyard. The goal is to get natural sunlight within 60 minutes of waking - even just five minutes helps.

Try This:

• Step outside (a balcony, porch, or open window works too).
• Allow natural light to reach your eyes—no sunglasses for the first few minutes.
• Sip your morning water or tea as a calming ritual.
• Avoid screens during this time to ease your nervous system into the day.
• Repeat daily to help your body develop a rhythm it can trust.

Even 5–10 minutes of morning sunlight can help regulate your cortisol, improve insulin sensitivity, and support better decisions throughout the day without adding pressure to your routine.

The Science Behind Sunlight and Your Nervous System

This small act helps lower stress hormones, support appetite regulation, and stabilize energy. Over time, morning light becomes more than a habit, it becomes an anchor.

In another study published in Chronobiology International (2020), adults who received at least 30 minutes of morning light had more stable glucose levels, stronger circadian function, and greater energy resilience throughout the day.

Your morning doesn’t need to be busy. It needs to be intentional.

Why Early Morning Sunlight Impacts Glucose Levels

Morning light also plays a key role in how well you sleep that night. And sleep, as we now know, is a powerful factor in blood sugar control. If you're not sleeping deeply or consistently, your body may struggle to reset overnight, leading to higher readings the next morning. You can dive deeper into this connection in our blog: Sleep Solutions for People with Diabetes.

How Danielle Reset Her Morning and Her Numbers

“I never used to pay attention to my mornings. I’d wake up, get on my phone, and start solving problems before I’d even stood up. Now I step outside for a few minutes, drink my water, and let the day come to me. It sounds simple, but it’s changed how I feel—and how my numbers look.”
— Danielle Rose, 60, Retired CEO and Community Volunteer

Danielle’s story reflects a shift many of us need: from reactivity to rhythm.

Ready for Support? Let’s Talk About What’s Next

If your mornings feel rushed, inconsistent, or reactive, this may be the missing piece.

You’re invited to book a complimentary Diabetes Wellness Connection Call with me. It’s a relaxed, supportive conversation where we explore what’s working, what’s missing, and what small, science-backed shifts could help you move forward with clarity and confidence.

Because sometimes the best self-care doesn’t take more time. It just takes a better rhythm.

ABOUT THE AUTHOR

Dr. Cheryl
Dr. Ac., C.H., RDH
Dr. Holistic Studies, Dr. Acupuncture
Diabetes Wellness Strategist & Coach
Creator & CEO of Holistic Diabetes Solutions
8 X International Best-Selling Author

As a woman living with diabetes for over 30 years, Dr. Cheryl understands the journey firsthand. When she was diagnosed, she received the same outdated advice her grandmother was given for over four decades, who relied primarily on medication, suffered from deteriorating health and eventually lost her life to diabetes. Fueled by this experience, Dr. Cheryl was compelled to seek a better way. Through countless research studies and trials, she developed the winning holistic approach: the Diabetes Success System which merges traditional wisdom with today’s best holistic self-care practices.  It has revolutionized diabetes management by providing a trusted way to maintain consistent and predictable healthy blood sugar levels.

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PROFESSIONAL DISCLAIMER

The material and content contained in this platform is for overall general diabetes health and education information only. It is not intended to constitute medical advice or to be a substitution for professional medical recommendations, diagnosis or treatment. All specific medical questions or changes you make to your medication and/or lifestyle should be discussed and addressed with your primary healthcare provider. Having the right mindset, doing the right movements at the right times of day, and eating foods that help keep blood sugar, insulin, and inflammation manageable can dramatically reduce your risk of the all-too-common complications of Diabetes, increase your energy levels and have you feeling your best every day.