How Light Affects Sleep
- 🔄 Light regulates your circadian rhythm (internal clock)
- 🌅 Morning light sets your daily rhythm
- 📱 Blue light at night disrupts sleep hormones
- ✨ Proper light exposure improves sleep quality
Essential Light Factors
☀️ Brightness
Morning: 10,000+ lux
Day: 1,000+ lux
Evening: <50 lux
🌈 Color
Blue light = energizing
Red/amber light = relaxing
📐 Angle
Overhead = stimulating
Low position = calming
Tip: Use a smartphone light meter app to measure your exposure!
Morning Light Protocol
Goal: Reset your circadian rhythm and boost alertness
When:
Within 30 minutes of sunrise (or as early as possible)
How:
- ⏰ Spend 5-30 minutes outside in natural light (10,000+ lux)
- 👀 Face the sun (no sunglasses or glasses if safe)
- 🚶 Combine with movement (e.g., walking, stretching)
Seasonal Tip:
In winter or darker climates, consider a light therapy device (10,000 lux) for 20-30 minutes
Why:
Morning light signals your brain to start the day, improving sleep timing
Daytime Light Management
Goal: Maintain energy and support your circadian rhythm
🌞 Maximize Natural Light
- Take breaks outside or near windows (1,000+ lux)
- Use bright, cool-white lighting indoors
💻 Screen Management
- Use blue light filters during the day
- Position screens to avoid glare
Why:
Consistent daytime light exposure reinforces your internal clock
Evening Protocol
Goal: Wind down and prepare for deep, restorative sleep
2-3 Hours Before Bed:
- 💡 Dim lights to <50 lux and avoid overhead lighting
- 🔸 Use red/amber bulbs or salt lamps for a calming effect
1 Hour Before Bed:
- 📱 Avoid screens or use blue light blocking apps
- 🌑 Create a dark, cozy environment
During Sleep:
Aim for complete darkness (use blackout curtains or a sleep mask)
Quick Troubleshooting Tips
😴 Can't Sleep?
- Check for light leaks
- Skip late-night screens
🥱 Morning Grogginess?
- Get immediate sunlight
- Keep consistent wake times
🌙 Shift Worker?
- Use red light at night
- Use light therapy for "morning"
❄️ Seasonal Struggles?
- Prioritize morning light therapy
- Maintain consistent schedule
Getting Started
- 1️⃣ Start small! Focus on morning light and evening dimming first
- 2️⃣ Track your sleep to see what works best for you
- 3️⃣ Use a light meter app to measure and optimize your exposure