Get outdoor morning light within an hour of waking
Before the small shift
The moment
Indoor mornings and window light leave the brain under-stimulated, so alertness stays murky and bedtime drifts later than you want.
A way in
Try this
- Within 60 minutes of waking, step outdoors without sunglasses (window glass does not count).
- Sunny: stay 5–10 minutes. Overcast: 15–20 minutes. Before sunrise: bright indoor lights first, then outside when the sun is up.
- Treat this as the day’s biological start, not optional “nice weather” time.
If you try it
What might shift
A clear morning cortisol pulse sharpens alertness and starts the countdown that helps melatonin arrive on time that night.
Paraphrased from Huberman Lab (Dr. Andrew Huberman). This is not a transcript.
This is not medical advice.
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