Exposure to bright light, ideally daylight, within the first hour after waking sets an earlier sleep time and improves sleep quality.

“maximize outdoor light exposure during the mornings, the time before noon.”

“But go outside and set that clock so that your circadian rhythm sets earlier so that you start making melatonin earlier.”

“Another one that even fewer people know about is bright light in the morning can help set your sleep up at night in three ways that are that are actually a little unconventional. Number one, by having that morning be a regular timing and a strong daytime signal. I'm talking about daylight. I'm talking about like outdoor light, not just turn on a light in my bedroom light. That's a couple hundred lux. Step outside, it's thousands of lux of light. Getting that strong daytime signal in the morning at a predictable time starts a clock. And that clock, just like when you finish a meal, you'll start getting hungry a certain number of hours later. If you don't really have a really strong meal, you're sort of hungry all over the clock. You don't have that rhythm. But if you have a strong morning signal with some bright light at a predictable time, about 16 to 17 hours later, your body will expect to be ready for sleep. And if you can make that a little more regular, it makes it's like if you want to be if you want to throw if you want someone to catch a ball downfield and you throw it the same amount of about the same distance every time, but you keep moving, the person downfield doesn't know where to stand. But if you stay still, they can predict where the ball's going to land. So like by setting that timer, it creates it sets you up for success by starting that timer.”