If you wake up before sunrise, turn on bright artificial lights to help you stay awake, but once the sun rises, get outside to view sunlight for optimal wakefulness.

Getting sunlight in my eyes first thing in the morning is vital for mental and physical health, even on cloudy days, as it stimulates alertness.

Every person should ideally view bright light, preferably sunlight, within 30 minutes to an hour of waking up to optimize health.

If you wake up feeling alert, leverage that time for your best work; otherwise, align your work sessions with your body's natural temperature rise.

Using tools like morning sunlight, exercise, and proper timing of food intake can help set a predictable circadian rhythm for better sleep, while during the middle of the day, limiting caffeine intake and being mindful of the clock-delaying effects of exercise can optimize your sleep.

To set a proper circadian rhythm, you need bright light in the morning, hydration, movement, and caffeine. If you can't get sunlight, use bright artificial light.

To support your circadian clock, get sunlight in your eyes early in the day and whenever you want to feel awake, as getting two hours a day of outdoor time without sunglasses significantly reduces the probability of developing myopia, or nearsightedness.

Get outside for morning sunlight viewing at least 80% of the days of your life to enhance wakefulness and sleep quality.

A natural increase in cortisol occurs early in the day, promoting wakefulness and a healthy immune system, and can be timed by exposure to bright sunlight.