Morning Light & Rise Routine

A short morning sequence that entrains the circadian rhythm: fixed wake time, early daylight, and movement to consolidate alertness and set up better sleep the following night. General hygiene guidance, not a clinical intervention.

Grade inherited from the evidence blocks this routine implements. Duration is a starting point (do more or less); the app just tells you where you land against the evidence-based dose.

1
Keep a Consistent Sleep–Wake Schedule
wake within +/-30 min of the same time, 7 days/week
The wake time is the strongest anchor; keep it steady even on weekends.
2
Get Bright Light in the Morning
10-30 min of outdoor daylight within 1-2 h of waking
Outdoor light is best; a bright indoor space is a fallback.
3
The Circadian Rhythm and Your Body Clock
review once at start
Understand why light timing anchors sleepiness and alertness.
4
Move Regularly for Better Sleep
regular activity most days, earlier when possible
Morning or daytime movement reinforces the wake signal; avoid finishing vigorous exercise close to bedtime.

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Opens the builder on Sleep, where you can select sessions and add them to your week.

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