Pickleball court sunrise

That’s actually the best version of what you’re trying to do—better than the window setup in a few important ways.

Why the pickleball court option wins:

• Much higher light intensity outdoors

  
  

  Even a cloudy morning outside is dramatically brighter than indoor light through a window. That means a stronger circadian signal.

• Full-spectrum exposure

  
  

  Glass filters out some wavelengths; outside you get the complete natural spectrum that your brain expects at sunrise.

• Whole visual field stimulation

  
  

  Being outside floods your peripheral vision with light, which is a big driver of circadian timing—not just what you look at directly.

• Movement + light combo

  
  

  Light + gentle activity (stretching, walking) amplifies the “wake-up” signal to your nervous system.

How to do it optimally at the court

• Get there as close to sunrise as practical (within ~30–60 minutes is still very effective)

• Don’t stare at the sun—just be out there facing the general direction

• Keep your eyes open, relaxed, scanning naturally

• Do light movement:

  • stretching

  • easy footwork

  • casual rally if available

How long?

• Sunny / clear morning: ~5–10 minutes is enough

• Cloudy / hazy: ~10–20 minutes

• If you’re already there warming up, you’ll naturally exceed this

Subtle upgrade most people miss

Try to:

• Avoid sunglasses for the first few minutes (if comfortable and safe)

• Keep it early and consistent daily

That consistency is what locks in the sleep benefits you’re noticing.

Bottom line

Your original window method works—but this outdoor version is:

Stronger signal → better circadian alignment → deeper sleep (what you’re already seeing)

You’re basically stacking:

• light exposure

• movement

• routine timing

That’s a very effective combination.

If you want, I can fine-tune this around your tournament prep so you get alertness in the morning without feeling flat later in the day.