Get bright light exposure during the daytime


  1. Get 10-30 minutes of natural light exposure within 1-2 hours of waking up. 
    Take an early morning walk, eat breakfast outdoors or use your commute as an opportunity to look or be outside.
  2. Wear sunglasses only when sunlight is too bright or painful to look at. 
  3. When working or studying indoors, sit near large windows with natural light.
    Substitute bright overhead lighting where natural light is not available, and avoid working or studying in dim or dark environments.
  4. If you can’t get natural light exposure in the morning, get it later in the day by eating lunch or taking a walk outdoors.


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