Expose yourself to natural daylight (with your eyes, without staring directly at the sun) as soon as possible after waking up, even on cloudy days, to synchronize your internal clock and promote good sleep and mental well-being.

noli's read

The recommendation to seek morning light exposure is based on very solid physiological foundations related to the synchronization of our internal clock. A large observational study based on data from the UK Biobank (involving more than 500,000 adults) confirms that regular exposure to natural daylight is closely linked to better sleep quality and more stable mood. Furthermore, meta-analyses evaluating the use of bright light demonstrate its effectiveness in recalibrating the circadian rhythm and boosting morning alertness. The advice to go outside even on cloudy days is entirely relevant, as outdoor brightness far exceeds that of our indoor artificial lighting. However, claiming there is 'no substitute' for the sun is somewhat excessive: clinical trials validate that 10,000 lux light therapy lamps constitute an excellent alternative for those who lack direct access to natural light.

the sources

1. 1Blume C, Garbazza C, Spitschan M 2019
2. 2Brown TM et al. 2022