what happens on a cloudy day for my sunlight exposure?

Even on a cloudy day, it's important to get outside to take advantage of sunlight exposure. Andrew Huberman emphasizes that even with cloud cover, you get more light energy than from indoor artificial light sources. Cloudy days actually require more outdoor time to get adequate sunlight.

Here are the general guidelines for sunlight exposure:

• Clear Day: About 5 minutes of sunlight exposure.
• Partial Cloud Cover: Around 10 minutes.
• Dense Cloud Cover or Rainy Day: Approximately 20 to 30 minutes 1.

Getting this natural light is crucial for regulating sleep rhythms, mood, hormones, metabolism, and even cognitive functions. If the weather conditions or other constraints prevent you from getting outside, the next best option is to use artificial lights like ring lights or daylight simulators, although direct outdoor exposure is always preferred 2 3 .

It's also important to get sunlight exposure early in the day, even through cloud cover, as it significantly supports circadian rhythm functions 2.