| | Exposure to sunlight
I'm 18 years old and all of my life I had troubles with my sleep.
I just want to ask you how much exposure I need to get each day from the sunlight in-order to sleep correctly.
(I guess the answer's format will be X minutes in the morning/noon/afternoon etc. but I'll be fine with any other format as long as it's easily measured).
Optional longer story:
The main issue that tackles me right now is that I'm just never tired at the end of the day. I only feel tired in the next morning (after being up all night).
And then I wake up in the evening but getting tired much quicker (like in noon of the next day).
It's obviously not a very good lifestyle and when I try to fix it by staying up until the evening I'm staying up longer than I feel is good for me (24+ hours awake).
I think I'm not tired at night because of 3 reasons:
A) No exercise at all (which I'll start).
B) Practically broken circadian rhythm (which I'm trying to fix by writing this post).
C) No exposure to sunlight.
But I don't know how much exposure I need.
I don't like standing out in the sun so I want to do it just enough to get it done. What would that be?
P.S. Should it matter I use Melatonin 5MG to fall asleep easier.