When is the best time for sunlight?

The ideal time for sunlight exposure is early in the day, especially right after sunrise, and again in the evening, when the sun is at a low solar angle. Here’s a breakdown of the best times and guidelines:

1. Morning Sunlight: Aim for about 2 to 10 minutes of sunlight exposure early in the day, ideally within the first hour after sunrise. This practice helps regulate sleep rhythms, mood, hormones, and metabolism. It is essential for anchoring your biological clock and enhancing the onset of sleep later in the night.

2. Evening Sunlight: In the evening, it is beneficial to get sunlight when the sun has a low solar angle, before it sets. About 5-30 minutes, depending on cloud cover, can be beneficial. This exposure helps in regulating your circadian rhythms and can offset the negative effects of artificial light at night.

3. Cloudy or Overcast Days: On cloudy days, it’s important to try to get about 10 minutes of exposure in the morning and up to 30 minutes throughout the day if the cloud cover is dense. This compensates for the reduced light intensity.

4. Using Artificial Light: If natural sunlight isn't an option (e.g., due to weather or geographic location), artificial lights like ring lights or LED panels can be useful to simulate sunlight and help trigger the melanopsin mechanism in the eyes, which is important for maintaining healthy circadian rhythms.

Always aim for direct exposure (outside when possible) as sunlight through windows or windshields is generally ineffective due to filtering of important wavelengths needed for biological processes 1 2.