Prioritize morning brightness
Bright light early anchors your clock. Step outside within the first hour, even on cloudy days, to set a consistent signal.
- Spend 5 to 10 minutes outdoors after waking.
- Open curtains fully and avoid sunglasses at first.
- Pair light with a short walk to reinforce the cue.
Dim evenings with intention
Lower light levels two hours before sleep to allow melatonin to rise. Keep screens warm and rooms softly lit.
- Use warm bulbs or lamps instead of bright overheads.
- Set devices to night mode and lower brightness.
- Keep the bedroom as dark as practical.
Light cue
Early light and late dimming is the simplest pair for steadier sleep.
"Light is the strongest signal you control each day."