Bright Body, Bright Mind: Health hacks.
Health hacks with Natural light & barefoot grounding.
How much of your day do you spend outside?
Our lives often consist of being indoors, in our air-conditioned, artificially lit homes or in our places of work which might be windowless and airless. Research has proven that it’s not healthy to be inside all the time and that we can reduce health risks by getting a minimum of 45 minutes outdoor time per day.
Morning natural light exposure and barefoot grounding (earthing) are two very simple, low-cost health habits which support physical and mental well-being.
I would like to put a disclaimer here and say that a lot of the research done on sunlight exposure doesn’t take into consideration the Australian climate and the increased risks associated with UV exposure. Please refer to the Australian Cancer Council website for more detailed information and advice.
So, without further ado let’s dive in and learn more about these uncomplicated and free health hacks.
Hack #1
Embrace natural light for sleep, mood & wellbeing.
Why sunlight matters:
Early morning exposure to natural daylight, especially blue light wavelengths, plays a vital role in regulating your circadian rhythm, supporting melatonin production, mood stabilization and better sleep at night.
The synthesis of vitamin D begins with UV B (sunlight) exposure to bare skin, occurring within just 5-30 minutes, depending on where you are in the world. The Cancer Council website has more detailed information for Australians, who face some of the highest UV levels in the world.
Research shows that sunlight-triggered nitric oxide production can help lower blood pressure and support cardiovascular health. This publication has more information for the science minded.
Many studies show that exposure to morning light can improve sleep quality, reduce seasonal depression and insomnia (this article gives a deeper insight) and support cognitive function, memory and mood.
Practical ways to get light in your day:
Spend 15-20 minutes outside each morning before 10am. Go for a walk, eat breakfast outside, practise sunrise yoga, or play with your kids in the garden.
Open curtains or blinds and let in ambient light rather than relying on artificial lights.
Go for a walk at lunchtime or work near a window where possible (Aussie environment permitting).
Safety considerations:
Go outside in the morning or before the UV index rises above 3.
Don’t stay out for too long and wear appropriate clothing, hat and sunglasses.
Only go outside during the middle of the day if it’s safe (those of you reading in Australia know what I’m talking about!).
Sit near a window but not in direct sunlight where possible.
Hack # 2
What is grounding?
Also known as earthing, it involves direct skin contact with the Earth. The theory being that the Earth carries a negative electrical charge and physical contact allows your body to absorb free electrons and neutralise oxidative stress.
Health benefits of earthing include:
Improved sleep - cortisol rhythms may become normalised which supports deeper sleep cycles.
Reduced inflammation and pain - decreases in swelling, joint pain and chronic inflammation.
Better circulation - some evidence suggests that blood viscosity reduces and circulation is improved.
Improved mood and lower stress - those who ground have reported calmer moods, reduced anxiety and enhanced parasympathetic activation (the system that controls fight/flight/freeze/fawn).
There hasn’t been a great deal of research conducted on grounding but this article published on WebMD in 2024 gives a good overview of grounding and how it’s thought to work.
Practical ways to ground:
Take your shoes and socks off and walk around the house to begin with.
Once you’re comfortable, take your bare feet outside.
Go to the beach.
Sit or lie on the Earth touching it with your bare hands.
Use a grounding mat if going outside isn’t practical.
Safety considerations:
Start slowly indoors if you’re new to bare feet.
Once outside walk only in areas that are debris free and safe.
Keep sessions to 20 minutes to begin with and increase slowly.
combined routine for maximum impact
Morning
Step outside shortly after waking for light exposure and take a barefoot walk for 10 minutes, where possible.
Follow up with stretching or gentle exercise outside in natural light to activate your body and mind.
Midday
Continue ambient daylight exposure during meals or breaks.
If convenient, take another barefoot walk.
Evening
Limit bright artificial lights for at least an hour before bed. Keep lights dim and consider low-light reading.
Reflect on the day’s grounding and light exposure and observe if sleep quality improves.
Though the jury is still out, you might wish to try grounding mats or socks throughout the night.
real life benefits you may notice.
Deeper, more restorative sleep.
Reduced stress and calmer moods.
Less inflammation in joints.
Improved energy, focus and resilience
Better balance and posture.
Tips for long-term success.
Make the combined routine a daily habit, even if sessions are short.
Try making grounding outside part of a morning or evening ritual.
Combine with mindful movements, breathing and exercise for deeper engagement.
Track your sleep quality, mood, inflammation markers and mental clarity by journaling.
Gradually increase session length as your body adapts.
Natural light exposure and barefoot grounding offer two practical, science-supported pathways towards improved sleep, reduced stress, a clearer mind and a stronger body.
Whilst the evidence to support grounding still needs rigorous validation, even sceptics agree that spending time barefoot in nature is safe, calming and free.
When paired with morning light and mindful rest, we are giving ourselves the best chance at wellness.
Take a few minutes each day to step into sunlight, feel the earth beneath your feet and embrace the natural rhythms that modern life often disrupts.
Reclaim your natural balance and rediscover peace and vitality.
