Minimum effective dose
- Pick a wake time and keep it within ±30–60 minutes, 7 days/week.
- Get outdoor light after waking.
- Run a short evening shutdown (dim, cool, quiet, consistent).
| Day | Do this |
|---|---|
| 1 | Pick wake time + set alarms + place light/walk shoes by door |
| 2 | Add morning outdoor light |
| 3 | Add a 10‑minute walk (after a meal) |
| 4 | Add a “shutdown” reminder (calendar) |
| 5 | Optimize bedroom (temperature/light/noise) |
| 6 | Review: what made last night better/worse? |
| 7 | Lock the plan for next week |
Adults generally need at least ~7 hours of sleep for optimal health (individual variability exists).[1]
Watson NF, Badr MS, Belenky G, et al. Recommended amount of sleep for a healthy adult: a joint consensus statement of the American Academy of Sleep Medicine and Sleep Research Society. Sleep. 2015;38(6):843–844. https://pubmed.ncbi.nlm.nih.gov/26039963/ ↩︎