What is the recommended amount of natural morning sunlight needed to reset your biological clock?

The recommendation of 20 minutes of natural morning sunlight is based on research that indicates exposure to natural light can help regulate your circadian rhythms, which are crucial for maintaining a healthy biological clock. This exposure is particularly beneficial shortly after waking up, as it helps signal to your body that it is time to be alert and active.

Natural light influences the release of melatonin, the hormone responsible for sleep regulation. By getting about 20 minutes of sunlight, individuals can effectively cue their bodies to adjust their internal clocks, leading to improved sleep quality, mood, and overall health.

While other durations of sunlight exposure may provide benefits, the 20-minute mark strikes a balance between being sufficient for resetting biological rhythms without being overly time-consuming, making it a practical recommendation for most people.