Morning Light Therapy
Bright light in the first hour after waking is the strongest non-drug lever for shifting your body clock earlier. The widget tells you when, then runs a bright screen as the dose.
Recommendation uses a standard 30-min offset. Take the chronotype quiz to tailor it to your biology.
Start at —
End at —
Duration — min
Make the most of it
- A real lightbox at 10,000 lux is more effective than any phone or laptop screen. This widget is the cheap fallback when you don't have one.
- Eat breakfast and walk around while the screen runs — light + activity + food triple-anchors the wake signal.
- Combine with avoiding evening light: dim screens after sunset, ideally below 1 lux at the eye for the last hour.
- Consistency beats duration. 15 minutes every morning beats one hour twice a week.