How much morning sunlight should I get each day

Getting morning sunlight exposure is essential for setting your body's circadian rhythm, boosting metabolism, mental and physical health, and improving sleep. According to Andrew Huberman, the general guidelines for sun exposure are as follows:

• On a clear day, aim for about 5 minutes of sunlight exposure to your eyes, without looking directly at the sun and without using windows, windshields, or sunglasses 1.
• On a cloudy day, seek about 10 minutes, and on very overcast or rainy days, try to get 20 to 30 minutes of exposure 1 2.
• This practice should be done at least 80% of the days of your life to retain its benefits 3.
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    1

    Sunlight Exposure Tips

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    2

    Boosting Baseline Dopamine

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    3

    Morning Sunlight Benefits

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    4

    Maximizing Light Exposure

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• If you cannot get outside due to weather or other constraints, bright indoor lights can be used upon waking until you're able to get outside, and, as a last resort, consider using a SAD lamp 4.

It is important not to try and get this sunlight exposure through windows or windshields, as they will not trigger the necessary mechanisms for circadian rhythms. Getting morning light from actual sunlight is ideal, and it's beneficial to make this a regular part of your daily routine 1.