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 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.

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.

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

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.

Over about three days of following a proper routine, you'll start waking up in anticipation of the day, and your circadian rhythm will adjust accordingly.

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.

To combat depression, it's essential to engage in regular activities that promote mental health, such as getting sunlight and movement early in the day.