What if I miss the morning sunlight window?
Written by
Leilani Ibeh
Reviewed by
Prof. Graham Pierce, Ph.D.Sometimes, failing to hit the perfect morning sun exposure period can take away all the good you can do. Expose yourself to morning sunlight; being awake when the sun rises has its own advantages. That having been said, alternatives can provide a lot of circadian support and mood elevation. What matters most is that multiple-day exposures replace perfect morning sun exposure.
Light Therapy Devices
- Ten thousand lux light boxes mimic morning spectrum when placed at eye level
- Use for twenty to thirty minutes while eating breakfast or working
- Position two feet away at forty-five degree angle for maximum retinal exposure
Environmental Compensation
- Seek reflective surfaces like light-colored buildings or water bodies
- Cloudy days require thirty percent longer exposure duration
- Combine with physical activity to increase light absorption efficiency
Temporal Adjustments
- Afternoon light before three PM still offers circadian benefits
- Prioritize next-day consistency rather than stressing over missed sessions
- Extend weekend exposure to compensate for weekday limitations
In practice, backup strategies are implemented. Have a light therapy box available on your desk as a visible reminder. Schedule short outdoor breaks during the day. I suggest that clients set backup phone alarms for light opportunities at midday. I also recommend that clients monitor consistency on a weekly basis, rather than daily, to reduce the undue pressure of waiting.
Some circumstances need specific adjustments. Workers on shifts ought to be treated to simulated daylight instead of morning light, whilst habitual travellers will find portable 'light devices' very effective. Daylight alarm lamps, otherwise known as 'sunrise alarm clocks', are of great benefit to chronic illness sufferers. Therefore, it is essential to note that five minutes of exposure to natural daylight is preferable to none at all.
Integrate strategies for optimum benefit. Structure afternoon walks into a situation with light exposure. Use light therapy in conjunction with monitoring of schedules. Create reflection areas near the windows. The trick is to maintain the pattern rather than insist on perfect compliance every day. The regularity of exposure over weeks and months is what counts.
Read the full article: 10 Morning Sunlight Benefits for Health and Wellness
