Get bright morning light within 30 minutes of waking

What to Do

Step outside and expose your eyes to natural sunlight for 10-15 minutes within the first 30 minutes of waking. On overcast days, aim for 20-30 minutes. Do not wear sunglasses during this exposure.

Why It Works

Morning light is the strongest zeitgeber (time-giver) for the circadian clock. Bright light hitting the retina signals the suprachiasmatic nucleus to suppress melatonin and initiate the cortisol awakening response, anchoring your entire sleep-wake cycle. This is the single most agreed-upon recommendation across all sleep experts (Huberman, Walker, and clinical guidelines).

Tips

• Outdoor light on a cloudy day (~10,000 lux) is still 5-10x brighter than indoor lighting
• Looking through a window reduces effective light by 50% or more
• Pair with a morning walk or outdoor coffee for habit stacking
• In winter at high latitudes, a 10,000 lux light therapy box for 20-30 minutes is an effective substitute