Sunlight & Circadian Starter Kit (1 week)
Morning light + daytime outdoor time + evening dimness — the simplest circadian upgrade.
¶ Sunlight & Circadian Starter Kit (1 week)
Minimum effective dose
- Morning outdoor light after waking.
- Daytime outdoor time (even brief).
- Evening dimming + consistent wake time.
¶ Quick wins
- 10–30 minutes outdoors within ~1 hour of waking (more if cloudy).
- Get outside mid‑day for a brief break.
- After sunset: dim lights, reduce screen brightness, and avoid intense light close to bed.
¶ Core routines
¶ Morning
- Wake time within ±30–60 minutes daily.
- Outdoor light + a short walk.
¶ Day
- Combine outdoor time with activity (walks count).
¶ Evening
- Create a “lights down” time (calendar reminder).
- Keep the bedroom dark and cool.
¶ 7‑day plan (simple)
| Day | Do this |
|---|---|
| 1 | Pick wake time + set alarms |
| 2 | Add morning outdoor light |
| 3 | Add a short morning walk |
| 4 | Add a mid‑day outdoor break |
| 5 | Add an evening dimming rule |
| 6 | Optimize bedroom light/temperature |
| 7 | Review: what shifted sleepiness timing? |
Safety
Aim for regular light exposure without burning. See the deep dive for risk‑stratified sun guidance.[1]
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