Elite athletes are often associated with cutting-edge recovery methods and strict training routines. Yet one of the habits Erling Haaland credits for helping him perform at his best is remarkably simple: spending a few minutes outdoors in natural morning light.
Speaking on his YouTube channel, the Norwegian forward said he constantly looks for practical ways to improve both his life and his career. While his routine includes techniques such as red-light therapy, sauna sessions, cold-water immersion and stretching, he describes a short walk in the morning as one of the most beneficial habits he has adopted.
“I think a lot of what I do is just common sense,” Haaland said. “It's good to start the day early, with natural light and fresh air. Ideally, you go for a short walk. I think that's really beneficial.”
Why morning sunlight matters
Health experts say Haaland's routine is backed by science. Exposure to natural light shortly after waking helps regulate the body's circadium rhythm the internal clock that governs sleep, hormone production, metabolism and energy levels.
A stable circadian rhythm is closely linked to better sleep quality and improved overall wellbeing. According to the US National Heart, Lung, and Blood Institute, the body's internal clocks rely heavily on environmental cues such as light and darkness to determine when people feel alert and when they feel sleepy.
Even when maintaining a consistent sleep schedule is difficult, experts say early exposure to sunlight can help the body transition more effectively from sleep to wakefulness.
Better sleep and stronger circadian alignment
Research suggests that daylight is one of the most important signals for synchronising the body's biological clock. A study published in the International Journal of Environmental Research and Public Health found that greater exposure to daylight can improve circadian alignment, sleep quality and aspects of mental wellbeing.
The US Centers for Disease Control and Prevention (CDC) also notes that bright light shortly after waking can enhance alertness during the day and may help people fall asleep more easily at night.
For those who cannot immediately go outside, experts recommend opening curtains as soon as possible after waking or spending a few minutes near a bright window.
A boost for mood and energy
Performance coach Dan Lawrence says morning sunlight also triggers hormonal responses that support alertness and emotional wellbeing.
Exposure to daylight early in the day is associated with increased serotonin activity, which can contribute to improved mood, while also supporting the body's natural morning rise in cortisol, a hormone linked to energy, focus and alertness.
The relationship between light and mood is well documented. According to Harvard Health, circadian rhythms influence numerous biological functions and can have a significant impact on emotional wellbeing when disrupted.
Lawrence argues that a short morning walk can also create positive momentum for the rest of the day.
“Win the morning and you'll win the day,” he says, noting that while family responsibilities and busy schedules can make routines difficult, establishing a consistent healthy habit often encourages further positive choices throughout the day.
A simple habit with lasting benefits
While professional athletes may have access to sophisticated recovery tools, experts agree that meaningful health benefits do not always require expensive technology.
A 10-minute walk in natural daylight shortly after waking is free, accessible and easy to incorporate into most daily routines. According to specialists, it can improve mood, increase energy levels, support better sleep and contribute to long-term health and wellbeing.
For Haaland, it may be just one part of a broader high-performance lifestyle. For everyone else, it offers a simple reminder that one of the most effective wellness tools remains available to all: stepping outside into the morning light.
Source: Ygeiamou.gr
