Best sunlight scheme??

Get natural light outdoors in the morning, and again in the late afternoon or evening when the sun is low. Adjust for cloud cover, avoid painful glare, and don’t get sunburned.

• 20–30 minutes for skin: For potential benefits related to pain, aim for 20–30 minutes of sunlight on as much skin as you can safely expose, two or three times per week. Be cautious with sensitive skin or intense sun, and avoid burning. 1
• Eye exposure: Get about 5 minutes outdoors on a clear morning, 10 minutes when cloudy, and up to 20–30 minutes when heavily overcast or rainy. Don’t stare at the sun, and don’t rely on light through windows or a windshield. 2
• Morning timing and benefits: Get outside soon after waking, ideally while the sun is low. Morning light is described as supporting alertness, mood, focus, sleep, and potentially pain relief; the suggested timing is as close to waking as possible, not two to three hours before your usual wake time. 3 4 5
• Late-day light: Get low-angle sunlight again in the late afternoon or evening when possible; it may partially offset the negative effects of artificial light at night. 6 7
• When natural light is limited: A ring light or LED panel can supplement morning light, though outdoor sunlight is preferred. 8