20-Minute AM Hack Will Revolutionize How You Wake Up

By Dr. Scott Olson, ND Posted May 25, 2025

If you feel like you’re in a fog for the first hour after your alarm goes off, you’re not alone.

Mornings can be rough.

That groggy, disoriented feeling isn’t just annoying—it’s a real physiological phenomenon called “sleep inertia.”

And it can drag on for up to two hours after waking, even if you’ve had a full eight hours of sleep.

Many of us reach for the coffee pot to combat this morning sluggishness. But Japanese researchers have discovered a surprisingly effective alternative that works better than caffeine…

Scientists have found that letting natural morning light into your bedroom at the right time can dramatically reduce morning grogginess and boost alertness.

This groundbreaking study, published in the journal Building and Environment, revealed that using motorized curtains to control natural light exposure before waking significantly improved alertness, reduced sleepiness, and enhanced overall morning functioning.

But here’s the kicker—timing is everything.

The most effective approach isn’t to let light in starting at dawn (which many “sunrise alarm clocks” try to mimic). It’s opening your curtains just 20 minutes before your alarm goes off.

This strategic 20-minute morning light exposure helps your body transition from deep sleep to wakefulness more naturally, reducing the impact of sleep inertia without disrupting your overall sleep quality.

Interestingly, the researchers found that opening curtains too early can backfire by causing more awakenings before your alarm goes off, especially for people who go to bed late. That’s why the 20-minute window is so crucial.

While the study used fancy motorized curtains to time the light exposure perfectly, you don’t need expensive equipment to benefit from this research.

Here are some simple, budget-friendly ways to harness morning light to feel more refreshed in the morning:

• Step outside for five minutes while you enjoy your morning coffee or tea.
• Position your bed near a window and use sheer curtains that let some light filter through.
• Use an inexpensive wake-up light alarm clock that gradually brightens 20 minutes before your alarm.
• Sleep with your blinds partially open if you have privacy and your bedroom faces east.
• Ask your partner to open the curtains when they get up if they wake earlier than you.

This simple light-timing technique is a natural, drug-free way to boost your morning performance and mood.

So, stop relying solely on that third cup of coffee to get moving in the morning. Try this 20-minute morning light hack instead.

P.S. Try this morning sunlight secret to better sleep.

Source:

Wang, X., Gu, Y., Yuan, J., & Matsushita, D. (2025). Natural light control to improve awakening quality. Building and Environment, 273, 112733.

Written By Dr. Scott Olson, ND

Nearly 25 years ago, failed mainstream medical treatments left Dr. Olson in constant pain – and his health in ruins. And that’s when he did something REVOLUTIONARY. He began his career in medicine – and dedicated his life to uncovering the true, underlying causes of disease.
Through his innovative medical practices in Tennessee and Colorado, Dr. Olson has helped cure countless seniors from across America of arthritis… heart disease… diabetes… and even cancer. All without risky prescription drugs or painful surgeries.

View More By Dr. Scott Olson, ND