Exposure to bright outdoor light in the morning is critical for setting the body's internal clock and signaling wakefulness.

“you can bet you’ll get more photons and set your wake-sleep cycles more effectively with 20min outside ASAP after waking (once it’s light out) than with hours of indoor lights.”

“In fact, I would say necessary to get bright light in your eyes ideally from sunlight. I've talked about this many, many times before on the podcast. If you wake up before the sun comes out, then turn on bright artificial lights. But then certainly once the sun is out and even on cloudy days, in fact, especially on cloudy days, get outside for anywhere from 5 to 20,”

“Even if you turn on all the lights in your house, it's much brighter out there. You can feel your your pupils constrict, you can feel your body sort of reacting to the photons out here. And this is important. This is telling my body, okay, it's morning time. It's time to wake up.”