A sleep routine can begin when you wake up. Morning daylight gives your body clock information about the time of day. You can build that cue into an ordinary daily activity.

For people who normally sleep at night, morning light tends to move the clock earlier. Evening brightness can move it later. This does not mean every work schedule needs the same timing.

Attach outdoor time to something you already do: breakfast in a shaded place, a comfortable walk, or an errand before work. Choose an activity that fits your usual waking time.

This is daylight, not a sun-gazing exercise. Never stare directly at the sun. Keep normal skin protection and protective eyewear, and choose a comfortable place suited to the weather and heat.

There is no single minute count that guarantees better sleep for everyone. A small electric-light study cannot tell you an exact outdoor dose for your location, weather and daily schedule.

Keep enough time for sleep and a workable evening routine. Morning daylight does not replace sleep. Night work, substantial jet lag or persistent sleep trouble may need a different, more individual plan.