Expose yourself to natural sunlight for 5 to 30 minutes immediately after waking up to effectively regulate your circadian rhythm.

noli's read

This advice is based on well-established biological mechanisms concerning intrinsically photosensitive retinal ganglion cells (ipRGCs). These cells detect morning blue light and send a direct signal to the suprachiasmatic nucleus, the brain's central clock, to synchronize our sleep-wake cycles (meta-analysis, Schmidt et al., 2009). The recommendation for morning exposure is supported by numerous studies showing an improvement in sleep quality and mood through the resetting of the melatonin cycle (RCT, Burgess et al., 2003). The variability in time (5 to 30 minutes) is a pragmatic approach that accounts for seasonality and cloud cover, which is scientifically consistent. It is important to note that this benefit is optimal when the light is natural and outdoors, rather than through a window. Overall, this is a robust practice that relies on fundamental chronobiology without presenting major exaggeration.

the sources

1. 1NIH Office of Dietary Supplements 2026
2. 2Manson JE et al. 2019
3. 3Bhatt DL et al. 2019
4. 4Khan SU, Lone AN, Khan MS, et al. 2021
5. 5Liao Y, Xie B, Zhang H, et al. 2019
6. 6hubermanprotocols.com (fan reference guide)