Get direct sunlight every day

Get outside first thing in the morning.
The body clock is most responsive to sunlight in the early morning, between 6 am, and 8:30 am. Exposure to sunlight later does not provide the same benefit.

Take 10-15 minute breaks outdoors or near a window.
If you are away from natural light at work, use your break time to go and get some sun on your skin strategically. Even on an overcast day, the sun’s rays will make their way through and positively influence your hormone function.

Make it a habit.
Make it a habit to get some sun exposure in that primetime light period. Direct sunlight outdoors for at least half an hour has been shown to produce the most benefit.