What is the best time to get sunlight?

The best time to get sunlight for optimal health benefits is in the morning and again in the evening. Andrew Huberman emphasizes the importance of exposing your eyes to sunlight early in the day to increase mood, focus, alertness, and improve sleep. He also highlights the benefits of evening sunlight exposure, which helps phase-delay your circadian clock, aiding in stabilizing your overall sleep-wake cycle. He suggests trying to view sunlight for about 10 minutes or so early in the day and another 10 minutes in the later part of the day 1.

Morning sunlight exposure helps advance your circadian clock, making you likely to feel sleepy earlier in the evening, while exposure to low solar angle sunlight in the afternoon or evening helps delay the clock slightly, keeping your circadian rhythm stable. This is beneficial for regular sleep patterns and overall mental well-being 2.