Things You Can Do When You're Grieving or Facing Hard Times
Simple, science-backed ways to support your mental health while grieving. Learn how morning sunlight can help regulate mood and sleep.

There are mornings after a death when everything feels heavy.

You wake up and for a moment you forget. Then you remember. And it all rushes back.

In those early days — what we call the Acute Loss Period — your body and brain are under real strain. Sleep is disrupted. Appetite changes. Time feels strange.

So instead of telling you to “stay strong,” I want to offer something practical.

Step outside.

That’s it.

Why Morning Light Matters

Dr. Andrew Huberman, a neuroscientist and professor at Stanford University, explains:

“Getting sunlight in your eyes in the first 30 to 60 minutes of the day is the single best thing you can do for your mental health and sleep.”

That’s not motivational talk. That’s brain science.

Your body runs on a circadian rhythm — an internal clock that regulates mood, energy, and sleep. When someone dies, that rhythm often gets thrown off. You may feel exhausted during the day and wide awake at night.

Morning sunlight helps reset that clock.

When natural light hits your eyes (no need to stare at the sun — just being outside), it signals your brain to regulate stress hormones and prepare for better sleep later.

Even 5–10 minutes helps.

During the Acute Loss Period, Keep It Small

In the first 10–12 days after a death, families are making decisions, coordinating details, and riding emotional waves.

This is not the time for big life changes.

But it is the time for small anchors.

Morning light can become one of those anchors.

Before the phone calls begin.
Before emails.
Before the day fills up.

Step outside. Stand on the porch. Walk to the end of the driveway.

You don’t have to feel better. Just let the light do its quiet work.

And if you need more structured support beyond those early days, our Grief Compass program continues walking with families long after the service is over.

One more gentle thought.

One of the quiet gifts of funeral pre-planning is reducing the strain your family carries during those early days. Fewer decisions mean less nervous system overload.

You don’t need to solve grief today.

Just start with light.