What hours are most optimal after waking to take in sunlight


The optimal time to take in sunlight after waking up is within the first 30 to 60 minutes of the morning. emphasizes the importance of this practice to trigger the increase of cortisol, which helps enhance the immune system, metabolism, and mental focus. It is ideal to get this bright sunlight exposure to set in motion the biological cues for wakefulness during the day and to initiate the correct timing for sleep later that night. 1

If you wake up before the sun is up, you should turn on bright artificial lights until you can go outside to get sunlight. If the sky is cloudy or you live in a place with minimal sunlight, it's still advisable to get outside and get as much light in your eyes as possible 2 3. Eye glasses or contact lenses without sunglasses are recommended during this morning light viewing to help focus the light onto the retinal neurons responsible for signaling the brain's internal clock 4.

Optimizing Sleep

Andrew explains the importance of cortisol in enhancing the immune system, metabolism, and mental focus. He emphasizes the significance of getting bright light, ideally from sunlight, within the first 30 to 60 minutes after waking to trigger the cortisol increase early in the day.

Huberman Lab

Sleep Toolkit: Tools for Optimizing Sleep & Sleep-Wake Timing | Huberman Lab Podcast #84

Consistency in this morning sunlight exposure can enhance mood, focus, and alertness, and result in better sleep quality. Even on overcast or rainy days, the exposure to natural light remains crucial for maintaining a stable sleep-wake cycle 3.