Morning sunlight exposure within 60 minutes of waking is the most powerful tool for optimizing sleep and daytime alertness—it triggers cortisol peaks that set your 24-hour biological clock. This episode details three critical daily periods with specific behavioral, temperature, light, and supplement strategies to improve sleep quality, manage jet lag, and handle shift work without disrupting your circadian rhythm. Viewing bright sunlight for 5–30 minutes within 60 minutes of waking (depending on cloud cover) triggers cortisol release and sets your circadian clock, directly improving nighttime sleep quality.