sun intake early morning

Get outdoor daylight soon after waking—ideally within the first hour. Aim for about 5 minutes on a clear day, 10 minutes when cloudy, and up to 20–30 minutes in dense cloud or rain. 1 2

• Morning sunlight, cortisol, and the sleep timer: Early light helps time the cortisol peak near waking and starts a body-clock signal that supports alertness and helps set up sleep later. 3
• Outdoor light over artificial light: Get outside rather than relying on ordinary indoor lights or a phone; outdoor daylight remains useful on cloudy days, though you may need longer exposure. 4 5
• Sunglasses and corrective lenses: Avoid sunglasses during morning light exposure, but regular glasses or contact lenses are fine. Don’t stare at the sun or look at light that feels painfully bright. 6