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.

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.

Getting outside for about 5 to 10 minutes every morning is extremely important, even if it's cloudy, as it provides more photon energy than bright indoor lights.

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

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.

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.

Engaging in activities like sunlight exposure, physical exercise, and cold exposure in the first phase of the day can enhance your alertness and focus, making it easier to adopt new habits.

I'm not super anti-big pharma, but I am very pro self-directed healthcare. Getting sunlight in your eyes in the morning and maintaining a normal circadian rhythm is crucial for mental health.