How should I get sunlight in the morning in the winter?

Get outside as soon as you can after waking, ideally within the first hour, and adjust the time for the weather: aim for about 10 minutes on partly cloudy days and 20–30 minutes when it’s densely overcast. Even winter cloud cover provides useful daylight. 1 2

• Don’t use a window or windshield: Get the light outdoors; exposure through glass is much less effective. 3
• Face east if practical: Looking toward the morning sun is ideal, but daylight from another direction still helps. Don’t stare at the sun, and blink or look slightly away if it’s uncomfortable. 4 5
• Consider a bright-light alternative if needed: If winter darkness or circumstances prevent outdoor daylight, a SAD lamp around 10,000 lux is one option. 6
• Make it part of a routine: Take your coffee or dog outside. If you miss a day, aim for twice as much morning light the next day. 7 8