← protocols

Morning light & circadian anchor

Align your body clock with the sun — cheap, evidence-backed, and synergistic with sleep.

Environment & habits · Daily · strong evidence

why it matters

Light is the primary zeitgeber for circadian rhythm. Morning exposure advances melatonin onset at night, improving sleep latency and daytime alertness.

the protocol

  1. 1. Outdoor light within 30 min of waking — 10–30 minutes. Cloudy days still work — outdoor lux beats indoor lighting.
  2. 2. Light box fallback — 10,000 lux lamp for 20–30 minutes at breakfast if weather or schedule blocks outdoor time.
  3. 3. Dim evenings — Reduce overhead lighting after sunset. Use warm lamps; enable night mode on screens 2 hours before bed.

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