To set the body clock, get outside and view sunlight early in the day, ideally with the light reaching the eyes, even when the sun is already up.

however if you wake up a few hours after the sunrise which I tend to most days personally you still want to get outside and view sunlight you don't need the sunlight beaming you directly in the eyes there's a lot of photons light energy that scattered from sunlight at this time but the key is to get that light energy from sunlight ideally into your eyes it's critically important that you get outside to get this light