Sleep
Morning Light Dose
Morning light dose is bright outdoor exposure after waking that anchors circadian rhythm and helps evening melatonin arrive on time.
Morning light dose is intentional bright outdoor exposure—often ten to thirty minutes soon after waking—that anchors circadian rhythm, supports cortisol awakening response, and improves evening melatonin timing. Lux matters: overcast outdoor still beats dim indoor bulbs.
Pair with consistent wake time.
Common questions
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Is a light box enough if you cannot go outside?
A 10,000 lux box at breakfast for 20–30 minutes can substitute on dark winters—still pair with fixed wake time and evening dimming.
Related terms
Put Morning Light Dose into practice
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