Circadian Light Protocol

What is Circadian Light Protocol?

Align your artificial light exposure with your circadian rhythm: bright blue-enriched light in the morning (10,000 lux), natural light midday, warm dim light after sunset. This single change can fix insomnia, jet lag, seasonal depression, and morning grogginess without any supplements.

Is there evidence for it?

How do you do Circadian Light Protocol?

1. 1.Morning (first 30 min after waking): get bright light. Sunlight is best (2-10 min outside, even overcast). No sunlight? Use a 10,000 lux light therapy lamp at arm's length for 20-30 min during breakfast
2. 2.Midday: take a 10-15 min walk outside. Even 5 minutes of midday sun reinforces your circadian signal and boosts vitamin D production
3. 3.After sunset: switch ALL screens to night mode (warm/amber). Use warm-toned bulbs in your home (2700K or lower). Dim lights to 50% or less. The goal: your home should look like a cozy restaurant after dark
4. 4.Bedroom: pitch black. No standby lights, no phone screen, no digital clock glow. Use blackout curtains or a sleep mask. Even tiny amounts of light through closed eyelids suppress melatonin
5. 5.The science: light is the primary zeitgeber (time-giver) for your circadian clock. Getting this right is more impactful than any sleep supplement. Huberman calls morning sunlight 'the most important thing you can do for sleep, mood, and focus'

How long does it take?

10-30 minutes of light exposure, plus evening habit changes.

Is it hard to start?

easy.

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