Minimum effective dose
- Morning outdoor light after waking.
- Daytime outdoor time (even brief).
- Evening dimming + consistent wake time.
| 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]