Behaviors97 mentions

Morning Sunlight Within 60 Minutes of Waking

Get outside soon after waking and look toward bright natural light for about 10–30 minutes, ideally within the first 30–60 minutes of the day. If it’s still dark, use very bright indoor light until sunrise; on cloudy days, outdoor light still helps. This early light anchors circadian timing, strengthens the morning cortisol rise, and can improve alertness now and sleep quality later.

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“One way that you can ensure that that cortisol peak occurs early in the day, right about the time that you wake up, is to view bright light, ideally from sunlight, within the first 30 to 60 minutes after waking.”

huberman · Essentials: Sleep Toolkit for Optimizing Sleep & Sleep-Wake Timing · Jun 11, 2026 · 0:57 · open ↗

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