WEBVTT

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A sleep routine can begin when you wake

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up. Morning daylight gives your body clock information

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about the time of day.

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You can build that cue into an ordinary

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daily activity.

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For people who normally sleep at night, morning

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light tends to move the clock earlier.

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Evening brightness can move it later.

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This does not mean every work schedule needs

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the same timing.

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Attach outdoor time to something you already do:

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breakfast in a shaded place, a comfortable walk,

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or an errand before work.

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Choose an activity that fits your usual waking

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time.

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This is daylight, not a sun-gazing exercise.

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Never stare directly at the sun.

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Keep normal skin protection and protective eyewear, and

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choose a comfortable place suited to the weather

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and heat.

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There is no single minute count that guarantees

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better sleep for everyone.

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A small electric-light study cannot tell you an

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exact outdoor dose for your location, weather and

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daily schedule.

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Keep enough time for sleep and a workable

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evening routine. Morning daylight does not replace sleep.

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Night work, substantial jet lag or persistent sleep

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trouble may need a different, more individual plan.