Daylight Blog

How Much Sunlight Per Day Do You Really Need?
May 14, 2026

How Much Sunlight Per Day Do You Really Need?

"How much sunlight do I need each day?" is one of the most common questions we hear from people starting to track their time in daylight. The honest answer is it depends — on your skin type, your latitude, the season, and what you're trying to get out of it. This guide breaks it down so you can set a goal that actually works for your body.

Jason Clardy
How to Reset Your Circadian Rhythm With Morning Sunlight
May 12, 2026

How to Reset Your Circadian Rhythm With Morning Sunlight

If your sleep, energy, or mood feels "off" — you can't fall asleep until 2am, you wake up groggy no matter how many hours you got, or you're dragging through afternoons — there's a good chance your circadian rhythm has drifted out of phase with the day. The fastest, cheapest, and best-studied way to pull it back into alignment is morning sunlight on your eyes within the first hour after waking. This article explains why that works, how long it takes, and a concrete 7-day protocol you can start tomorrow.

Jason Clardy
How to Check Your Time In Daylight Using Apple Health
May 18, 2025

How to Check Your Time In Daylight Using Apple Health

If you're looking to improve your mood, sleep, or circadian rhythm, tracking your Time in Daylight is a smart move (see [why morning light matters so much](/blog/top-5-benefits-of-morning-sunlight)). Apple Health now includes a way to monitor how much daylight you're exposed to, helping you build healthier daily habits. In this post, we'll walk you through how to find your Time in Daylight data in Apple Health, how it's tracked using your Apple Watch, and introduce a better way to stay on top of your light exposure with Daylight Goals.

Jason Clardy
How to Track Your Sunlight Exposure with Apple Watch
April 22, 2025

How to Track Your Sunlight Exposure with Apple Watch

The Apple Watch has revolutionized personal health tracking in many ways, and with the latest models, you can now monitor your daily sunlight exposure - a crucial yet often overlooked aspect of health. This guide walks you through how to set up and optimize sunlight tracking with your Apple Watch and the Daylight Goals app.

Jason Clardy
The Sunlight-Sleep Connection: How Daylight Exposure Improves Your Sleep
April 12, 2025

The Sunlight-Sleep Connection: How Daylight Exposure Improves Your Sleep

If you're struggling with sleep issues, the solution might be simpler than you think. Rather than focusing solely on your bedtime routine, research increasingly shows that what you do during daylight hours—specifically, how much sunlight you get—plays a crucial role in determining your sleep quality.

Jason Clardy
Top 5 Benefits of Morning Sunlight Exposure
April 9, 2025

Top 5 Benefits of Morning Sunlight Exposure

Starting your day with morning sunlight exposure is one of the simplest yet most powerful health habits you can develop. Getting 10-30 minutes of natural light shortly after waking triggers numerous biological processes that impact everything from your sleep quality to your mental health.

Jason Clardy