Morning Sunlight Exposure for Improved Alertness and Sleep

Importance of Morning Sunlight

• Trigger Cortisol: Morning sunlight aids in triggering a cortisol spike needed for alertness and focus throughout the day.
• Optimize Sleep: Exposure to morning light positively impacts sleep quality at night.
• Scientific Basis: Supported by numerous peer-reviewed studies.

Guidelines for Sunlight Exposure

• Timing:
  • Ideal within the first 5-15 minutes of waking.
  • If waking before sunrise, use artificial lights but seek sunlight exposure once the sun is up.
• Cloudy Days:
  • Essential to still get outside as the light energy is beneficial.
• Sunlight Viewing:
  • Avoid staring directly at the sun, especially when it is high and bright.
  • Blink naturally and don’t wear sunglasses.
  • Eyeglasses or contact lenses with UV protection are okay.

Duration of Sunlight Exposure

• Clear Days: About 5 minutes.
• Cloudy Days: About 10 minutes.
• Overcast/Rainy Days: 20-30 minutes.

Limitations of Artificial Light

• Not a Substitute for Sunlight:
  • Sunrise light is significantly more effective for circadian rhythm alignment compared to artificial light.
• Artificial Light at Night:
  • Can disrupt sleep even though they are not effective for morning wakefulness.

Best Practices

• Avoid Viewing Through Windows:
  • Glass impedes sufficient light exposure.
• Direct Outdoor Exposure:
  • Preferable to get outside rather than rely on indoor light.
• Safety Considerations:
  • If unable to go outside, getting close to a window is a last resort.