Morning Sunlight

**Why it works:** Morning sunlight contains specific short-wavelength blue light that activates the suprachiasmatic nucleus (the brain's master clock), setting the circadian rhythm for the entire day. This triggers the cortisol awakening response at the right time, improves sleep onset 14 to 16 hours later, and increases serotonin synthesis. It is the single most impactful circadian input available and costs nothing. **How to do it:** 1. Go outside within 30 to 60 minutes of waking. 2. Stand or walk in direct outdoor light, not through a window. Glass blocks the relevant wavelengths. 3. Face toward the light (not directly at the sun). Eyes open. 4. Ten minutes on sunny days; 20 to 30 minutes on overcast days (cloud cover reduces intensity but doesn't eliminate the signal). 5. No sunglasses during this window. **In The Quest:** Log in the app. 10 min of outdoor morning light, no sunglasses, no glass, counts as done.