Morning sunlight viewing
A short outdoor light checklist to anchor wake-up and evening wind-down — from Huberman Lab Clips.
How to
Get outside soon after waking — a phone screen is not bright enough for this practice. Look toward the sun without staring; blink as needed. Skip sunglasses for this window; eyeglasses or contacts are fine. On cloudy days, stay outside longer rather than skipping.
Progression
Make the first outdoor light block automatic before adding evening dim-light habits. On travel or pre-sunrise days, use bright indoor light until you can get outside safely.
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Morning sunlight viewing
Routine · Daily
- After waking, get outside for morning sunlight (a phone screen is not enough brightness for this practice).
- Aim to get out within the first hour of waking — sooner is better (often within about 5–15 minutes).
- Look toward the sun; if looking directly is painful, look toward it without staring — blink whenever you need to.
- Skip sunglasses for this viewing window; eyeglasses or contact lenses are fine.
- If you wake before sunrise and need to be alert: turn on bright indoor lights, then still go outside once the sun is up.
- On cloudy or rainy days, still go outside — plan for more time (~5 min clear, ~10 min cloudy, ~20–30 min dense overcast/rain as a rough guide).
- Do it outdoors — not through a car windshield or a window (window is last resort only if you truly cannot get outside safely).