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Morning

Morning
Aim for at least 10-15 minutes of sunlight right after waking, especially if you're waking before sunrise. If it's dark, consider using bright artificial lights to mimic natural cues.
Be sure to wear sunscreen or use physical protection to avoid getting burned.

Daytime

Daytime
Spend some time outside during the day, ideally around midday when natural light is strongest. Even a short walk or time near a window can help boost energy and support a healthy circadian rhythm.
Be sure to wear sunscreen or use physical protection to avoid getting burned.

Evening

Evening
Try to get outside for a brief exposure to sunlight before sunset to aid in wind down and sleep preparation. This is particularly effective if done in conjunction with reducing artificial light exposure in the evening.

Night

Night
Keep indoor lighting dim and warm during the evening, even if it’s cloudy outside. Limiting bright screens and artificial light before bed helps signal to your body that it’s time to wind down and prepare for sleep.
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Morning

Aim for at least 10-15 minutes of sunlight right after waking, especially if you're waking before sunrise. If it's dark, consider using bright artificial lights to mimic natural cues.

Be sure to wear sunscreen or use physical protection to avoid getting burned.

Daytime

Spend some time outside during the day, ideally around midday when natural light is strongest. Even a short walk or time near a window can help boost energy and support a healthy circadian rhythm.

Be sure to wear sunscreen or use physical protection to avoid getting burned.

Evening

Try to get outside for a brief exposure to sunlight before sunset to aid in wind down and sleep preparation. This is particularly effective if done in conjunction with reducing artificial light exposure in the evening.

Night

Keep indoor lighting dim and warm during the evening, even if it’s cloudy outside. Limiting bright screens and artificial light before bed helps signal to your body that it’s time to wind down and prepare for sleep.