What hours are most optimal after waking to take in sunlight

Get bright sunlight within 30–60 minutes after waking—ideally as soon as you can. 1

• 1. Wakefulness and sleep timing: Morning light helps bring the wake-up signal earlier and starts a timer for sleep later that night. 2
• 2. Before sunrise: Turn on bright artificial lights while it is still dark, then go outside for sunlight once the sun is up. 3
• 3. Cloudy or rainy days: Go outdoors anyway and spend longer in the light when it is overcast or rainy. For morning light viewing, avoid sunglasses, but never look directly at light that feels painfully bright. 4 5