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Morning sunlight exposure

Also known as: morning light, sunlight viewing, AM light

SStrong Evidence2 studies referenced

View bright natural light within 30-60 minutes of waking to set your circadian rhythm and optimize cortisol/melatonin timing.

Duration

10-30 minutes

Frequency

Daily

Equipment

None

How to do it

  1. 1Go outside within 30 min of waking
  2. 2Face the general direction of the sun (never stare directly)
  3. 3Spend 10-15 min in natural light (longer on cloudy days)
  4. 4No sunglasses — regular glasses are fine
  5. 5If no sunlight available, use a 10,000 lux light therapy lamp

Safety notes

Never stare directly at the sun.

Protocols featuring this habit

Sleep Optimization ProtocolSStrong Evidence
Morning Optimization ProtocolAAdequate Evidence
Beginner Starter StackSStrong Evidence
Budget Optimization StackSStrong Evidence
Travel & Jet Lag RecoveryAAdequate Evidence

Studies on Morning sunlight exposure (2)

1.

Effects of light on human circadian rhythms, sleep and mood

Blume C, et al. (2019) · Somnologie

ReviewPubMedDOI
2.

An open trial of morning light therapy for treatment of antepartum depression

Wirz-Justice A, et al. (2011) · J Clin Psychiatry · n=27

RCTPubMedDOI

Health domains

Sleep & recoveryMental health & wellbeingHormonal health

ProtocolEngine provides general health information based on published research. This is not medical advice. Consult a healthcare professional before starting any supplement or health protocol.