Good sleep doesn’t start at night; it starts the moment you wake up. Viewing bright sunlight (not through a window) within 30 minutes of waking is the most powerful signal for your circadian rhythm. This light hits the melanopsin cells in your eyes, triggering a cortisol pulse that wakes you up and sets a timer. Your brain then knows exactly when to release melatonin (the sleep hormone) about 16 hours later. Aim for 10 minutes of exposure on sunny days or 20 minutes on cloudy days.
Morning Sunlight: Set Your Circadian Clock
