Exposure to morning light for 15-30 minutes helps accelerate the natural drop in melatonin levels.

“I would say 15 minutes is probably fine. Um, 30 minutes is probably better. Like a morning walk or a morning run is actually probably perfect. Um, and because what's happening, it's not only that daytime, the other thing it's doing, and we'll talk about this more when we talk about supplements, but melatonin. So melatonin naturally your your natural melatonin will drop in the morning down to like from its peak to almost nothing. Light suppresses melatonin naturally. That's what it does. And so the earlier if your melatonin is still kind of high and it's dropping by getting that light, you accelerate its ability to drop.”