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.

On clear days, aim for about five minutes of sunlight exposure to your eyes after waking; on cloudy days, increase this to about 10 minutes, and on very overcast days, aim for 20 to 30 minutes.

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

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

Getting sunlight throughout the day, especially in the late afternoon and evening, can help improve mood and brain function.

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.

Viewing bright light early in the day helps synchronize the cortisol pulse, providing energy and focus for the day.

Viewing bright sunlight within the first 30 to 60 minutes after waking triggers a cortisol increase, which is essential for alertness and focus throughout the day.

If you miss a day of morning sunlight, try to get twice as much sunlight exposure the following day to compensate.