Light, Sleep, and Recovery Rituals

Your sleep system is light-driven. When light is right, hormones follow.

Morning

• 5–10 minutes of outdoor light within an hour of waking.
• Keep caffeine for after your first light exposure.

Evening

• Dim overhead lights 2 hours before bed.
• Use warm lamps and avoid bright screens.

Night

• Keep the room cool and dark.
• If you wake, use low red light only.

If you want help dialing this in, I can build a simple light map for your home.