When should I get morning light

To optimize your circadian rhythms and overall health, it's recommended to get morning light exposure as soon as possible after waking, ideally within the first hour. The best practice is to be outside and get about 100,000 lux of light before 9:00 a.m. This natural light exposure helps set the internal clock, promoting alertness during the day and improving sleep at night 1 2.

On sunny days, avoid looking directly at the sun if it's bright, but face towards it without sunglasses to allow light to enter your eyes. If it's cloudy, stay outside longer, as natural light even on cloudy days is beneficial 3 4. If natural sunlight is not accessible, consider using artificial bright lights, though they are not as effective as sunlight 1.