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.

Children and adults should spend at least 2 hours a day outside to reduce the incidence of myopia and improve overall well-being.

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.

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.

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.

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

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

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

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.