How soon after waking up should we be looking to get bright natural ambient sunlight into our eyes? And what dose are we talking about? How much time? Yeah, so you want to do it as soon as possible because the thing that everything revolves around is the temperature nater. The kind of brightness that we're looking at is like, if you know, 10,000 lux for about 20 minutes. You could literally get that in 30 seconds.