how long should you spend in the sun after waking up?

According to Andrew Huberman, the recommended duration of morning sun exposure can vary depending on the day's conditions. Generally, on a clear day, you should aim for around 5 minutes of sun exposure, but this can vary from about 3 to 7 minutes. On a cloudy day, aim for around 10 minutes, and on very overcast or rainy days, you should try to get 20-30 minutes of sun exposure. It's important to get this exposure outside directly, as getting sunlight through a window or windshield doesn't effectively trigger the necessary biological mechanisms related to your circadian rhythm. If you're unable to go outside due to bad weather or safety reasons, alternatives like sunlight simulators or certain LED lights can be used, although natural sunlight is preferable 1.