how quickly after waking up should you view sunlight

Andrew Huberman recommends viewing sunlight within the first 30 to 60 minutes after waking up. This practice helps to trigger a cortisol increase early in the day, which enhances metabolism, immune function, and focus. It also sets the body's internal clock, aiding in better sleep at night 1 2 3.

On clear days, aim for about 5 minutes of sunlight exposure. On cloudy days, 10 minutes might be needed, and on overcast days, aim for 20-30 minutes 4. Make sure to get outside rather than relying on sunlight through windows or windshields, and do not wear sunglasses during this time 5.