What's the optimal time for morning sun exposure?
Written by
Leilani Ibeh
Reviewed by
Prof. Graham Pierce, Ph.D.The best time to get sunlight exposure in the morning is 30-60 minutes after waking, when your circadian receptors are most sensitive. This window of opportunity receives the wavelengths of sunlight that trigger cortisol release, so you have natural energy, while reducing the risk of exposure to the UV rays that are more likely in the latter parts of the day.
Circadian Sensitivity
- Retinal ganglion cells respond strongest to 480nm blue light in early morning
- This triggers suprachiasmatic nucleus signaling for cortisol-melatonin balance
- Sensitivity decreases significantly after the first waking hour
Spectral Advantages
- Pre-10AM light contains higher blue-to-UV ratio than midday sun
- Lower UVB intensity reduces skin damage risk substantially
- Infrared wavelengths support cellular repair mechanisms effectively
Environmental Factors
- Lower air pollution levels increase light penetration in early hours
- Cooler temperatures prevent overheating during exposure
- Reduced glare enhances comfortable eye exposure duration
Chronotype determines the specific needs of individuals. Night owls need exposure sooner, and early birds a bit longer. I suggest that clients keep track of their energy levels to make the timing more autonomous. Consistency is the most important. Missing the windows of opportunity on occasion still will be beneficial.
Achieve this by scheduling a recurring alarm. Keep walking shoes by your bed as a visual cue; pair exposure with activities like coffee preparation or pet care. City dwellers should seek east-facing balconies while rural folk utilize open spaces. Protect your eyes with short doses of direct sun, followed by wearing sunglasses.
Read the full article: 10 Morning Sunlight Benefits for Health and Wellness
