Viewing bright light early in the day helps synchronize the cortisol pulse, providing energy and focus for the day.

A natural increase in cortisol occurs early in the day, promoting wakefulness and a healthy immune system, and can be timed by exposure to bright sunlight.

Viewing bright sunlight within the first 30 to 60 minutes after waking triggers a cortisol increase, which is essential for alertness and focus throughout the day.

Cortisol spikes in the morning are beneficial as they help wake us up and have important health-promoting functions, while a 9 PM cortisol spike is a signature of depression and anxiety, which is problematic and associated with many mental health issues.

Using red light in the hours before needing to be awake can help maintain your normal cortisol rhythm without disrupting sleep.

Viewing light in the afternoon helps regulate dopamine production and prepares your body for better sleep by reducing retinal sensitivity to light at night.

Bright lights at night suppress melatonin, the hormone responsible for sleepiness, and increase cortisol levels. Blocking short wavelengths of light can help mitigate these effects.

Getting sunlight throughout the day, especially in the late afternoon and evening, can help improve mood and brain function.

Using tools like morning sunlight, exercise, and proper timing of food intake can help set a predictable circadian rhythm for better sleep, while during the middle of the day, limiting caffeine intake and being mindful of the clock-delaying effects of exercise can optimize your sleep.