Your Daily Light Routine
The practical version, before the mechanisms
1 min read·Updated July 2026
If you want the practical version before the underlying science, this is it. Everything here is explained and cited properly in the sections that follow. One term you'll see below: lux, the standard unit for how bright light is — ordinary indoor rooms run a few hundred lux, outdoor daylight runs into the thousands.
| Time of day | What to do | Duration |
|---|---|---|
| Within 30–60 min of waking | Get outside, no sunglasses. You don't need to look at the sun directly. | Clear day: 5–10 min. Overcast: 15–20 min. |
| Winter or limited morning access | A 10,000 lux light therapy box, used at the same time each morning | 20–30 minutes, per Section 5 |
| Daytime | Get outside when you can — natural daylight is 10–50× brighter than typical indoor lighting | As available |
| After sunset | Dim overhead lighting; switch to lamps or warm-toned light | From sunset onward |
| Before bed | Reduce bright screen exposure in the hour or two before sleep; use night mode if screens are unavoidable | 1–2 hours before bed |
| Peak sun hours (10am–4pm) | Seek shade or use SPF 30+ for prolonged exposure | As needed |
The one habit worth prioritising
If you do nothing else from this guide: get outside within an hour of waking, without sunglasses, for at least 5–10 minutes. It's the single highest-leverage light habit, and it's free.