Why timing matters
For a conventional daytime schedule, morning light supports earlier alertness and can make evening sleepiness easier. Strong evening light can delay the rhythm.
A simple 7-day protocol
Within the first hour after waking, spend 10–20 minutes in daylight. During the final hour before bed, reduce room and screen brightness. Never stare at the sun.
What to record
Track sleepiness time, wake time, night awakenings and morning alertness. Evaluate patterns over at least a week, not a single day.
Sources and further reading
- www.cdc.gov/niosh/work-hour-training-for-nurses/longhours/mod2/19.html
- www.cdc.gov/niosh/work-hour-training-for-nurses/longhours/mod6/07.html
Important: Practical suggestions are for education and self-observation and do not replace medical care.