Sunlight Exposure

Most experts recommend 10-30 minutes of direct sunlight exposure 2-3 times per week, depending on your skin type, location, and time of year. People with darker skin may need more exposure to produce adequate vitamin D.

Early morning sunlight (within the first hour after sunrise) is particularly beneficial for setting your circadian rhythm. Midday sun (10am-2pm) provides the most UVB rays for vitamin D production but also carries higher risk of skin damage.

This depends on your location, skin color, and lifestyle. People living in northern latitudes, those with darker skin, or those who spend most time indoors may need to supplement with vitamin D, especially during winter months.

Morning sunlight exposure helps reset your circadian rhythm by signaling to your body that it's daytime. This helps regulate melatonin production, which should rise in the evening to promote sleep. Regular morning light exposure can improve both sleep onset and quality.