TL;DR

Viewing direct sunlight within 30–60 minutes of waking triggers a neural circuit that controls the timing of cortisol and melatonin release. This improves daytime alertness and makes it easier to fall asleep at night.

The Protocol

1. Timing: Get outside as soon as possible after waking (ideally within 1 hour).
2. Duration:
   • Clear day: 5–10 minutes.
   • Cloudy day: 15–20 minutes.
   • Overcast/Rainy day: 30 minutes.
3. Method: Look toward the east (but never directly into the sun). Do not wear sunglasses. Eyeglasses or contact lenses are fine.
4. Frequency: Daily. Consistency is key for circadian alignment.

The Mechanism

The human retina contains Melanopsin-containing Ganglion Cells (ipRGCs). These cells are specifically sensitive to the “blue-yellow” contrast of low-angle sunlight in the morning¹. When stimulated, they send a signal to the Suprachiasmatic Nucleus (SCN), the brain’s master clock².

This signal does two things:

1. It triggers an immediate Cortisol spike to wake you up.
2. It sets a “timer” for Melatonin production to begin roughly 14–16 hours later³.

Contraindications

• Eye Conditions: If you have severe retinal issues or light sensitivity, consult an ophthalmologist.
• Sun Safety: Avoid staring directly at the sun to prevent retinal damage.

References