We are living in very confusing times—times when it’s hard to know who to trust. The truth, or the actual reality, in every part of life is hidden, and someone who feels or, better yet, knows there is nothing more solid and reliable than the truth, might struggle to find their way through these days.

The truth is, our Torah is Truth (Toras Emes) because it was given to us by our God of Truth (Hashem Eloikaichem Emes). The only worthwhile pursuit —the only light to follow, even if it sounds old-fashioned—is the principles and guidelines of our Torah, as they will give us and the world the most solid footing, the greatest strength, and blessings.

In this article, I want to present another example of how the rules given to us by God in our sacred Torah, presented thousands of years ago, are increasingly supported by recent scientific developments. These advancements demonstrate that Torah provides the best, most solid guidance for living a healthy, physically, mentally, and spiritually fulfilled life.

Many of us have wondered about these Divine rules at times. They might seem old-fashioned, restrictive, or demanding. But just like someone who wants to stay healthy must follow a disciplined lifestyle—eating well, exercising, getting enough rest—God, with His infinite kindness, gives us a spiritual guide that brings order, harmony, and blessings to every part of our lives. The Torah isn’t just a list of prohibitions meant to weigh us down; it’s a blueprint for thriving, a caring guide created by the very Creator of the universe.

The other day, while talking to a doctor who also teaches about the connection between health and daily rhythms, he explained how the timing of our activities—like when we sleep, eat, and are exposed to sunlight—significantly impacts our well-being. I realized this perfectly aligns with what our Torah has always taught: that God’s commandments and recommended times for prayer and reflection are in harmony with the deepest natural and biological truths of life. The Torah, in its holiness, not only purifies the soul but also harmonizes the body and mind with the cosmic order.

One of the most notable examples of this is how the Torah and our sages guide us regarding prayer times, especially the morning prayer—Shacharit. Jewish tradition teaches that the ideal time to begin the morning Shema and Amidah, the silent standing prayer, is exactly when the sun’s first rays appear over the horizon. This practice is called Vatikin, a term meaning “men of old” that refers to those known for their dedication and piety. These early risers pray at the moment called Netz Hachamah, the moment of sunrise itself.

This beautiful discipline is intentional. Spiritually and physically, it demonstrates mastery over nature. Most people wake up after sunrise, responding to a world that has already begun. But those who wake before dawn to pray take control of the “reins of nature.”

King David famously speaks about “awakening the morning” (or the dawn) in two different places in the Book of Psalms. In these verses, he uses a poetic figure of speech to say that his praise is so eager and early that it actually “wakes up” the sun, rather than the sun waking him up. “Awake, my glory! Awake, harp and lyre! I will awaken the dawn.” Psalm 57:8 “Awake, harp and lyre! I will awaken the dawn.” Psalm 108:2

Before the world fully awakens, they already accept the “yoke of Heaven,” beginning their day by anchoring their consciousness in divine awareness. This act transforms the ordinary rhythm of waking into a deliberate partnership with God’s unfolding creation.

The Talmud calls this early dawn period an Et Ratzon, a “time of favor”—a moment when Heaven is especially receptive to human prayer. At sunrise, the gates of light and blessing begin to open, and those who align with this shift participate in that renewal. The prayer of the sunrise worshiper is believed to be more easily heard and accepted because the person’s heart, body, and soul are in harmony with the divine rhythm of creation.

There is a saying from the Alter Rebbe, Rabbi Shneur Zalman of Liadi, that “In the early morning, before people start their daily routines, the air is free of the ‘vapors’ of forbidden speech and worldly thoughts. Therefore, a person’s prayer and Torah study during this time can rise more easily and reach the Divine.”

The mystical tradition of Kabbalah offers deeper insight into this timing. The Tzava’at HaRivash, teachings attributed to the Baal Shem Tov, explains that the early hours before sunrise have special spiritual significance. Before the sun rises, it is still possible to “negate judgments,” meaning to calm or sweeten the harsher energies in the universe, represented by the forces of Gevurah (severity). The sun is like a powerful warrior that brings vitality, but once it is fully risen, the radiance of the day introduces forces of strictness and testing. By praying at sunrise, a person can soften these energies and attract divine compassion for the entire day.

Kabbalah also describes the morning prayer as a mystical climb through four worlds—Asiyah (Action), Yetzirah (Formation), Beriya (Creation), and Atzilut (Emanation). This is a spiritual ladder, ascending from the physical toward the divine. Starting the climb at dawn allows the soul to rise in harmony with nature’s transition from darkness to light. The Talmud even promises that one who prays with the Vatikin at sunrise receives protection from harm throughout the entire day, both physically and spiritually.

It is remarkable that modern biology supports many of our sages’ teachings from a purely spiritual perspective. Our bodies are designed to interact with the sun’s light in very specific ways. The light at dawn has a unique spectrum—rich in infrared and near-ultraviolet wavelengths—that plays a key role in regulating our physiological “clocks.” These early rays are invisible signals to our brain and body. When the eyes detect the reddish-golden light of early morning, cells in the retina send signals to the brain’s master clock, the suprachiasmatic nucleus. This effectively “resets” our internal rhythm, shifting the body from sleep mode into wakefulness.

Artificial lights, no matter how bright, can’t match the spectral composition of natural morning sunlight. As a result, missing morning light exposure causes our internal clocks to drift, leading to fatigue, mood swings, and metabolic issues. The Torah’s guidance—to rise early and turn our hearts and minds to Heaven—aligns perfectly with what science now calls circadian health.

This doctor explained to me that when this rhythm is properly maintained, the benefits spread throughout the body. Metabolic and immune functions stabilize, leading to better digestion, more stable energy levels, and a stronger immune system. Morning sunlight suppresses melatonin, the sleep hormone, at exactly the right time, allowing it to naturally re-emerge at night to promote restful sleep. Beyond the physical effects, the neurochemical cascade triggered by sunlight—boosting hormones like serotonin—directly lifts mood, improves focus, and even helps regulate hormonal balance.

Once again, we see that the Creator’s “schedule” is not abstract or random. The times set for prayer, which seem purely spiritual, are actually when our biology and environment align most closely for harmony and vitality. A daily habit of stepping outside in the early morning, without sunglasses, to soak up natural light for ten or fifteen minutes can bring deep benefits—spiritually, mentally, and physically. Doctors even point out that many people who wake up at three in the morning and struggle to fall back asleep are experiencing a disrupted circadian rhythm—a condition that could often be fixed simply by getting the right exposure to morning light the day before.

While sunrise “flips the switch” to wake mode, the doctors suggest that sunset is the main signal for the brain to begin the transition into “repair and recovery” mode.

Color Temperature Shift: As the sun sets, the light shifts toward the red and infrared parts of the spectrum, while the stimulating blue light from midday fades. This change serves as a biochemical cue to the suprachiasmatic nucleus (the master clock) that the “active” part of the day is ending.

Melatonin Preparation: Exposure to the specific wavelengths of sunset helps trigger the gradual increase of melatonin. Unlike the “suppression” of melatonin that occurs in the morning, sunset light acts as a natural primer, ensuring the body is ready to secrete sleep hormones when total darkness arrives.

The Torah’s wisdom shines not only in the morning but also in guiding the afternoon prayer, Mincha. The Zohar and the teachings of the Ari (Rabbi Isaac Luria) reveal the deep significance of praying as the sun begins to set. During this time, the day’s energy shifts. The sun, at this moment, symbolizes Chesed—divine kindness—begins to fade, while the forces of Gevurah, or justice, grow stronger. In this moment, the soul faces a new spiritual challenge: to turn judgment into mercy.

By turning to God in prayer at this moment, a person symbolically and mystically sweetens those judgments. The act becomes a powerful expression of gratitude and surrender as one recognizes that all outcomes, both bright and dark, stem from divine compassion. Kabbalists refer to this time as Ra’ava d’Ra’avin, “the Will of Wills,” the golden hour when physical light fades but the spiritual light of favor shines brightly. As the outer world cools into twilight, the inner light of the soul finds its voice through prayer.

This rhythm—morning and afternoon, light waxing and waning—teaches us alignment with creation’s pulse. Living by Torah is not about withdrawing from the world but about living in harmony with its divine orchestration. The structure of our prayers, meals, and rest is carefully aligned with the deepest order of the cosmos. When we follow these divine guidelines, we step into a life that is not only holier but healthier, calmer, and more complete.

The bottom line: We can see how fortunate and lucky we are to have the Torah of Truth and its rules to guide our lives. These are not arbitrary commands from a distant deity; they are the loving instructions of a Creator who knows exactly how His creation functions best. By following the “times of favor” for prayer, we don’t just fulfill a religious obligation — we align our cells, hormones, minds, and souls with the very fabric of reality. We avoid the unhealthy paths of being “driven” by nature and instead take the reins. We are guided in ways that bring us the greatest benefits: a life of health, happiness, and deep spiritual connection.

© The Times of Israel (Blogs)