All science
Morning · 0-2 hours
Get morning sunlight
+30 points
How to do it
Get 10 minutes of morning sunlight or 10,000 LUX light within 1 hour of waking, avoiding sunglasses.
Why important
Morning light regulates circadian rhythms, spikes cortisol appropriately, boosts melatonin later, improves vitamin D, and reduces fatigue. Done shortly after waking to align metabolism and enhance mood and energy. This is a key protocol to improve sleep and enhance mood and energy daily.
Detailed science
Morning bright light improves nocturnal sleep and alertness. Sunlight sets the clock, reducing stress and improving duration.