Same wake-up time and morning light: an anchor for the whole day

3 min read

It seems that sleep starts in the evening. In fact it starts in the morning — with what time you get up and see daylight. This is the strongest behavioural lever for sleep, mood and energy, and it costs nothing.

Why it works

Your body has an internal clock. It decides when you feel alert and when you feel sleepy, and it sets itself mainly by two signals: the time you get up and daylight in the morning. When these signals differ every day, the clock drifts: in the evening your mind won't switch off, in the morning it won't get going. In the transition this is felt especially strongly.

A regular wake-up time matters more than how long you sleep. Weekends of "catching up" until lunchtime throw the clock off again.

Morning light is the strongest signal for the clock. 10–15 minutes outdoors works even on a cloudy day — stronger than any lamp. And bright morning light also noticeably lifts mood in perimenopause.

How to do it

Get up at the same time all seven days, weekends included, within half an hour.
In the first hour after waking — 10–15 minutes of daylight. A walk, coffee on the balcony, walking to work.
In the evening — the opposite: for 30–60 minutes before bed, warm dim light and no screens.

What can get in the way

A bad night. Even after one, get up at your usual time — that way the next night will be better.
A dark winter morning. Go outside as soon as it is light, or spend the first minutes by a window.
Weekends. Half an hour is fine, three hours is not.

What to expect

The clock does not reset overnight. Judge it over a week or two: how you fall asleep, how you wake, your mood in the morning. Log your sleep and how you feel in VIA-L.

Who this step helps

Those who have trouble falling asleep, wake in the night, feel exhausted in the morning, or have mood swings and "fog". It works well together with the step "Coffee before 2 pm, no evening alcohol, early dinner".

What this is based on

This article is based on topics from the VIA-L knowledge base. These are the published studies behind them:

Cognitive Behavioural Therapeutics for Insomnia Symptoms in the Perimenopause Through to the Early Postmenopausal Period — The Cochrane Database of Systematic Reviews, 2026 doi
Cognitive-Behavioral, Acceptance-Based, and Mindfulness-Based Interventions for Psychological and Sleep-Related Symptoms During Menopause: A Systematic Review — Acta Psychologica, 2026 doi
Integrative Approaches to Perimenopause — The American Journal of Medicine, 2026 doi
Effectiveness of Non-Pharmacological Interventions for Insomnia Related to Natural Menopause: A Meta-Analysis of Randomized Controlled Trials — Maturitas, 2026 doi
A Digital Mindfulness Intervention Improves Sleep Efficiency and Heart Rate Variability in Healthy Adults — Scientific Reports, 2026 doi
Hormonal Modulation With Withania Somnifera: Systematic Review and Meta-Analysis of Randomized-Controlled Trials — Planta Medica, 2026 doi
Nutritional Modulators of Sleep: A Narrative Review of Vitamins, Minerals, Amino Acids, and Their Neurobiological and Chronoepigenetic Mechanisms — Chronobiology International, 2026 doi
Insomnia and women: exploring vulnerability, impact, and intervention — Sleep & Breathing = Schlaf & Atmung, 2026 doi
OSA in Women: Associations With Reproductive Aging and Screening Challenges — Chest, 2026 doi
Pharmacological and Non-Pharmacological Treatments for Chronic Insomnia in Perimenopausal and Postmenopausal Women: A Systematic Review and Meta-Analysis — Sleep Medicine, 2026 doi
Reframing menopause and menopause hormone therapy as opportunities for healthy aging — Science, 2026 doi
Evaluating Tools for Assessing Mental Health Disorders in Perimenopausal Women — International Journal of Gynaecology and Obstetrics: The Official Organ of the International Federation of Gynaecology and Obstetrics, 2026 doi

Show all (113)

FIGO Best Practice Recommendations for the Mental Health of Women at Menopausal Age — International Journal of Gynaecology and Obstetrics: The Official Organ of the International Federation of Gynaecology and Obstetrics, 2026 doi
Cognitive-Behavioral Interventions for (Peri)menopausal Symptoms: A Scoping Review of Interventions Characteristics and Content — Patient Education and Counseling, 2026 doi
Pathogenesis and Potential Therapies for Perimenopausal Depression: Insights From the Estrogen-Gut Microbiota Axis — Frontiers in Neuroendocrinology, 2026 doi
Depression — Lancet (London, England), 2026 doi
Recent Advances in the Relationship Between Mental Symptoms in Postmenopausal Women and Estrogen Fluctuations — Journal of Psychosomatic Obstetrics and Gynaecology, 2026 doi
Effect of Saffron on Depression, Anxiety and Mood Disorder: A GRADE Assessed Systematic Review and Meta-Analysis of 34 Randomized Controlled Trials — Nutritional Neuroscience, 2026 doi
Adrenal Insufficiency in Adults — JAMA, 2025 doi
An Integrative Approach to HPA Axis Dysfunction: From Recognition to Recovery — The American Journal of Medicine, 2025 doi
The Combination of Physical Exercise and Slow-Paced Breathing on Psychophysiological Indices of Emotion Reactivity, Psychosocial Stress Reactivity and Recovery: A Multimodal Investigation — Behaviour Research and Therapy, 2025 doi
Role of Circadian Health in Cardiometabolic Health and Disease Risk: A Scientific Statement From the American Heart Association — Circulation, 2025 doi
Effectiveness of 2 Just-in-Time Adaptive Interventions for Reducing Stress and Stabilizing Cardiac Autonomic Function: Microrandomized Trials — Journal of Medical Internet Research, 2025 doi
Chrononutrition Interventions for Mental Health: Addressing Atypical Depression, Ultra-Processed Food Use Disorder, and Circadian Dysregulation — Frontiers in Psychiatry, 2025 doi
Elinzanetant for the Treatment of Vasomotor Symptoms Associated With Menopause: A Phase 3 Randomized Clinical Trial — JAMA Internal Medicine, 2025 doi
Fezolinetant and Elinzanetant Therapy for Menopausal Women Experiencing Vasomotor Symptoms: A Systematic Review and Meta-Analysis — Obstetrics and Gynecology, 2025 doi
Menopause and Movement: Exercise for Better Sleep and Psychological Well-Being-a Systematic Review — Menopause (New York, N.Y.), 2025 doi
Omega-3 Fatty Acids and Sleep: Recent Advances in Understanding Effects and Mechanisms — Current Opinion in Clinical Nutrition and Metabolic Care, 2025 doi
An Examination Into the Effects of a Saffron Extract (Affron) on Mood and General Wellbeing in Adults Experiencing Low Mood: A Randomized, Double-Blind, Placebo-Controlled Trial — The Journal of Nutrition, 2025 doi
Effects of different physical activity interventions on depressive symptoms in menopausal women: a systematic review and network meta-analysis — BMC Public Health, 2025 doi
Effects of physical activity on depressive and anxiety symptoms of women in the menopausal transition and menopause: a comprehensive systematic review and meta-analysis of randomized controlled trials — The International Journal of Behavioral Nutrition and Physical Activity, 2025 doi
Therapeutic Efficacy of Botanicals in Psychological Disorders in Menopausal Women: A Systematic and Scoping Review — Frontiers in Pharmacology, 2025 doi
Exercise as a Therapeutic Strategy for Depression in Menopausal Women: A Metaanalysis of Randomized Trials — Frontiers in Psychiatry, 2025 doi
Shoden Promotes Relief From Stress and Anxiety: A Randomized, Double-Blind, Placebo-Controlled Study on Healthy Subjects With High Stress Levels — Heliyon, 2024 doi
Hypopituitarism — Lancet (London, England), 2024 doi
European Society of Endocrinology and Endocrine Society Joint Clinical Guideline: Diagnosis and Therapy of Glucocorticoid-Induced Adrenal Insufficiency — The Journal of Clinical Endocrinology and Metabolism, 2024 doi
Performance of Dehydroepiandrosterone Sulfate and Baseline Cortisol in Assessing Adrenal Insufficiency — The Journal of Clinical Endocrinology and Metabolism, 2024 doi
Components and Delivery Formats of Cognitive Behavioral Therapy for Chronic Insomnia in Adults — JAMA Psychiatry, 2024 doi
Network Meta-Analysis Examining Efficacy of Components of Cognitive Behavioural Therapy for Insomnia — Clinical Psychology Review, 2024 doi
Effects of Mind-Body Exercise on Perimenopausal and Postmenopausal Women: A Systematic Review and Meta-Analysis — Menopause (New York, N.Y.), 2024 doi
Stimulus control for insomnia: A systematic review and meta-analysis — J Sleep Res, 2024 doi
Social jetlag and obesity: A systematic review and meta-analysis — Obes Rev, 2024 doi
The Effectiveness of Psychosocial Interventions on Non-Physiological Symptoms of Menopause: A Systematic Review and Meta-Analysis — Journal of Affective Disorders, 2024 doi
The Risk of Depression in the Menopausal Stages: A Systematic Review and Meta-Analysis — Journal of Affective Disorders, 2024 doi
Neuroendocrine Mechanisms of Mood Disorders During Menopause Transition: A Narrative Review and Future Perspectives — Maturitas, 2024 doi
Promoting Good Mental Health Over the Menopause Transition — Lancet (London, England), 2024 doi
Efficacy and Safety of N-3 Fatty Acids Supplementation on Depression: A Systematic Review and Dose-Response Meta-Analysis of Randomised Controlled Trials — The British Journal of Nutrition, 2024 doi
"Not feeling like myself" in perimenopause - what does it mean? Observations from the Women Living Better survey — Menopause, 2024 doi
Effectiveness of a Saffron and Withania Supplement on Mood in Women With Mild‐to‐Moderate Anxiety During the COVID‐19 Lockdown — Depression and Anxiety, 2024 doi
Effects of Exercise on Depression and Anxiety in Postmenopausal Women: A Pairwise and Network Meta-Analysis of Randomized Controlled Trials — BMC Public Health, 2024 doi
Effects of Sleep Fragmentation and Estradiol Decline on Cortisol in a Human Experimental Model of Menopause — The Journal of Clinical Endocrinology and Metabolism, 2023 doi
Changes in Cortisol Awakening Responses (CAR) in Menopausal Women Through Short-Term Marine Healing Retreat Program With Specific Factors Affecting Each CAR Index — PloS One, 2023 doi
Ocimum Tenuiflorum Extract (HOLIXERTM): Possible Effects on Hypothalamic-Pituitary-Adrenal (HPA) Axis in Modulating Stress — PloS One, 2023 doi
GABA-ergic Modulators: New Therapeutic Approaches to Premenstrual Dysphoric Disorder — CNS Drugs, 2023 doi
The Effect of Caffeine on Subsequent Sleep: A Systematic Review and Meta-Analysis — Sleep Medicine Reviews, 2023 doi
Clinical and cost-effectiveness of nurse-delivered sleep restriction therapy for insomnia in primary care (HABIT): a pragmatic, superiority, open-label, randomised controlled trial — Lancet, 2023 doi
Oral Micronized Progesterone for Perimenopausal Night Sweats and Hot Flushes a Phase III Canada-Wide Randomized Placebo-Controlled 4 month Trial — Scientific Reports, 2023 doi
Optimizing Sleep Across the Menopausal Transition — Climacteric : The Journal of the International Menopause Society, 2023 doi
Relationship between daytime napping with the occurrence and development of diabetes: a systematic review and meta-analysis — BMJ Open, 2023 doi
Premenstrual Disorders, Timing of Menopause, and Severity of Vasomotor Symptoms — JAMA Network Open, 2023 doi
The Role of Magnesium in Sleep Health: A Systematic Review of Available Literature — Biological Trace Element Research, 2023 doi
Effects of Long-Chain Omega-3 Polyunsaturated Fatty Acids on Reducing Anxiety and/or Depression in Adults; A Systematic Review and Meta-Analysis of Randomised Controlled Trials — Prostaglandins, Leukotrienes, and Essential Fatty Acids, 2023 doi
Efficacy of B-Vitamins and Vitamin D Therapy in Improving Depressive and Anxiety Disorders: A Systematic Review of Randomized Controlled Trials — Nutritional Neuroscience, 2023 doi
Effects of Nutritional Interventions on the Severity of Depressive and Anxiety Symptoms of Women in the Menopausal Transition and Menopause: A Systematic Review, Meta-Analysis, and Meta-Regression — Menopause (New York, N.Y.), 2023 doi
The Therapeutic Impact of Plant-Based and Nutritional Supplements on Anxiety, Depressive Symptoms and Sleep Quality Among Adults and Elderly: A Systematic Review of the Literature — International Journal of Environmental Research and Public Health, 2023 doi
Human adaptative behavior to Antarctic conditions: A review of physiological aspects — WIREs Mechanisms of Disease, 2022 doi
Modulation of the Hypothalamic-Pituitary-Adrenal (HPA) Axis by Plants and Phytonutrients: A Systematic Review of Human Trials — Nutritional Neuroscience, 2022 doi
Systematic review and meta-analyses on the effects of afternoon napping on cognition — Sleep Med Rev, 2022 doi
A Portrait of Obstructive Sleep Apnea Risk Factors in 27,210 Middle-Aged and Older Adults in the Canadian Longitudinal Study on Aging — Scientific Reports, 2022 doi
Disruption of Sleep Continuity During the Perimenopause: Associations With Female Reproductive Hormone Profiles — The Journal of Clinical Endocrinology and Metabolism, 2022 doi
Association of Hormone Therapy With Depression During Menopause in a Cohort of Danish Women — JAMA Network Open, 2022 doi
Mood Disorders and Hormonal Status Across Women's Life: A Narrative Review — Gynecological Endocrinology : The Official Journal of the International Society of Gynecological Endocrinology, 2022 doi
The Effect of a Mediterranean Diet on the Symptoms of Depression in Young Males (The "AMMEND: A Mediterranean Diet in MEN With Depression" Study): A Randomized Controlled Trial — The American Journal of Clinical Nutrition, 2022 doi
Association of Magnesium Intake With Sleep Duration and Sleep Quality: Findings From the CARDIA Study — Sleep, 2022 doi
Behavioral Interventions for Improving Sleep Outcomes in Menopausal Women: A Systematic Review and Meta-Analysis — Menopause (New York, N.Y.), 2022 doi
Diagnosis and Treatment of Luteal Phase Deficiency: A Committee Opinion — Fertility and Sterility, 2021 doi
Chrono-Nutrition: From Molecular and Neuronal Mechanisms to Human Epidemiology and Timed Feeding Patterns — Journal of Neurochemistry, 2021 doi
Effect of Long-term Supplementation With Marine Omega-3 Fatty Acids vs Placebo on Risk of Depression or Clinically Relevant Depressive Symptoms and on Change in Mood Scores: A Randomized Clinical Trial — JAMA, 2021 doi
Omega-3 Fatty Acids for Depression in Adults — The Cochrane Database of Systematic Reviews, 2021 doi
Omega-3 Long-Chain Polyunsaturated Fatty Acid and Sleep: A Systematic Review and Meta-Analysis of Randomized Controlled Trials and Longitudinal Studies — Nutrition Reviews, 2021 doi
Sleep During Menopausal Transition: A 10-Year Follow-Up — Sleep, 2021 doi
Effects of a Short Daytime Nap on the Cognitive Performance: A Systematic Review and Meta-Analysis — Int J Environ Res Public Health, 2021 doi
Effect of magnesium and vitamin B6 supplementation on mental health and quality of life in stressed healthy adults: Post‐hoc analysis of a randomised controlled trial — Stress and Health : Journal of the International Society for the Investigation of Stress, 2021 doi
The Role of Estradiol Fluctuation in the Pathophysiology of Perimenopausal Depression: A Hypothesis Paper — Psychoneuroendocrinology, 2021 doi
Biopsychosocial Predictors of Depressive Symptoms in the Perimenopause-Findings From the Swiss Perimenopause Study — Menopause (New York, N.Y.), 2021 doi
Improving Diet for Psychiatric Patients : High Potential Benefits and Evidence for Safety — Journal of Affective Disorders, 2020 doi
The Allopregnanolone to Progesterone Ratio Across the Menstrual Cycle and in Menopause — Psychoneuroendocrinology, 2020 doi
Hormone Therapy for Postmenopausal Women — The New England Journal of Medicine, 2020 doi
Impact of Estradiol Variability and Progesterone on Mood in Perimenopausal Women With Depressive Symptoms — The Journal of Clinical Endocrinology and Metabolism, 2020 doi
Chronotype and Social Jetlag: A (Self-) Critical Review — Biology (Basel), 2019 doi
Healthy Dietary Indices and Risk of Depressive Outcomes: A Systematic Review and Meta-Analysis of Observational Studies — Molecular Psychiatry, 2019 doi
Efficacy of Omega-3 PUFAs in Depression: A Meta-Analysis — Translational Psychiatry, 2019 doi
Guidelines for the Evaluation and Treatment of Perimenopausal Depression: Summary and Recommendations — Journal of Women's Health (2002), 2019 doi
Management of Depression in Women — Journal of Women's Health (2002), 2019 doi
Effect of Saffron Supplementation on Symptoms of Depression and Anxiety: A Systematic Review and Meta-Analysis — Nutrition Reviews, 2019 doi
Positive Psychological Well-Being and Cardiovascular Disease: JACC Health Promotion Series — Journal of the American College of Cardiology, 2018 doi
A New Model for Adrenarche: Inhibition of 3β-Hydroxysteroid Dehydrogenase Type 2 by Intra-Adrenal Cortisol — Hormone Research in Paediatrics, 2018 doi
Effects of Mind⁻Body Exercises (Tai Chi/Yoga) on Heart Rate Variability Parameters and Perceived Stress: A Systematic Review With Meta-Analysis of Randomized Controlled Trials — Journal of Clinical Medicine, 2018 doi
Effect of Omega-3 Supplements on Vasomotor Symptoms in Menopausal Women: A Systematic Review and Meta-Analysis — European Journal of Obstetrics, Gynecology, and Reproductive Biology, 2018 doi
Symptoms of menopause — global prevalence, physiology and implications — Endocrinology, 2018 doi
Effects of Pharmacologic and Nonpharmacologic Interventions on Insomnia Symptoms and Self-Reported Sleep Quality in Women With Hot Flashes: A Pooled Analysis of Individual Participant Data From Four MsFLASH Trials — Sleep, 2018 doi
Efficacy of Transdermal Estradiol and Micronized Progesterone in the Prevention of Depressive Symptoms in the Menopause Transition: A Randomized Clinical Trial — JAMA Psychiatry, 2018 doi
Understanding Adaptogenic Activity: Specificity of the Pharmacological Action of Adaptogens and Other Phytochemicals — Annals of the New York Academy of Sciences, 2017 doi
Omega-3 Versus Isoflavones in the Control of Vasomotor Symptoms in Postmenopausal Women — Gynecological Endocrinology : The Official Journal of the International Society of Gynecological Endocrinology, 2017 doi
Therapeutic Effects of Phytochemicals and Medicinal Herbs on Depression — BioMed Research International, 2017 doi
Altered Diurnal Pattern of Steroid Hormones in Relation to Various Behaviors, External Factors and Pathologies: A Review — Physiology & Behavior, 2016 doi
Duration of menopausal vasomotor symptoms over the menopause transition — JAMA Intern Med, 2015 doi
Pooled Analysis of Six Pharmacologic and Nonpharmacologic Interventions for Vasomotor Symptoms — Obstetrics and Gynecology, 2015 doi
Ovarian Hormone Fluctuation, Neurosteroids, and HPA Axis Dysregulation in Perimenopausal Depression: A Novel Heuristic Model — The American Journal of Psychiatry, 2015 doi
Efficacy of Omega-3 for Vasomotor Symptoms Treatment: A Randomized Controlled Trial — Menopause (New York, N.Y.), 2014 doi
Cortisol Stimulates Secretion of Dehydroepiandrosterone in Human Adrenocortical Cells Through Inhibition of 3betaHSD2 — The Journal of Clinical Endocrinology and Metabolism, 2011 doi
Acute Emotional Stress and Cardiac Arrhythmias — JAMA, 2007 doi
Suppression of the Hypothalamic-Pituitary-Ovarian Axis in Normal Women by Glucocorticoids — Biology of Reproduction, 1993 doi

The strength of this evidence varies: some are large reviews and meta-analyses, some are small single studies. The steps in the article are simple, low-risk self-care measures, not treatment, and they may not suit everyone.

This is general information, not a prescription.