The evidence is convergent. Multiple independent sources reach the same conclusion, the underlying mechanism is well-characterized, and even the field's most cautious voices treat it as worth doing.
So getting sunlight in your eyes early in the day and ideally in the evening or late afternoon before the sun sets is a very well supported protocol that we know is beneficial for numerous aspects of mental health, physical health, and performance.
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That's an absolutely unequivocally science-supported tool that will increase daytime mood, focus, and alertness and will improve your nighttime sleep.
there are also clear and documented benefits for mood and mental health to getting bright light in your eyes ideally from sunlight throughout the day as much as you safely can please don't get sunburned don't get cataracts by getting too much sunlight but getting outdoors and getting sunlight in your eyes during your lunch break or a walk here and there or if you have to remain indoors during the day getting the lights in that environment as bright as possible as safely possible I should say is known to improve mood and mental health why well because there's a special so-called opsin within the cells of your eyes it's called melanopsin that doesn't respond to the same differences in color that are present in sunlight in the morning and the evening but rather responds to the overall brightness of light so very bright lights either from artificial sources or ideally from sunlight activate these cells and these cells project these little wires we call axons into specific parts of the brain that improve your mood and feelings of well-being
discussed on many previous podcast episodes and you want to do this for about 10 minutes on non- overcast days and as long as 20 or 30 minutes on overcast days and that highlights the second most common question I get which is what do I do if there's no sun where I live I live in an area where there's no sunlight look if you live on planet Earth there's always sunlight there might not be very much of it it might be very overcast where you live it might seem very dark but trust me there's far more photons light energy coming through that cloud cover even in the darkest mornings of winter than there are at night in those dark Winters so get that light in your eyes and do it as consistently as possible and also do that in the late afternoon and evening that's critical for regulating your circadian clock for reasons that I've talked about previously but I'll get into in a future podcast really explaining how those clock oscillators and mechanisms work but just to keep it really simple since this this is a toolkit episode for mood and mental health your mood and your mental health will benefit tremendously from getting morning sunlight in your eyes