Daylight Devotion

The Practice

The following protocol comes from Sarah Kleiner's circadian and light hygiene work.

Morning

• Get outside within 30 minutes of waking for natural sunlight.

  • Aim for 10 to 15 minutes if it's sunny.

  • Stay out longer, 20 to 30 minutes or more, if it's cloudy.

  • This does not have to be a walk. Sitting outside is enough. If being still is hard, pair it with something gentle like a book or a cup of tea or water, anything but caffeine or coffee.

• Avoid sunglasses during this time if possible.

• Avoid looking at your phone before getting outside.

• Eat breakfast within 30 to 45 minutes of sunrise, or shortly after your morning light exposure.

• Delay caffeine until after breakfast.

Midday

• Get another dose of natural sunlight around solar noon when possible.

• Spend time outdoors, and if you can, ground barefoot.

Evening

• Finish your last meal by 6:00 to 7:00 PM.

• After sunset, keep indoor lighting dim and warm.

• Wear blue light blockers if you're exposed to screens.

• Avoid bright overhead lights for the last 2 to 3 hours before bed.

Sleep

• Keep a consistent bedtime, ideally around 10:30 to 11:00 PM.

• Wake at roughly the same time every day, including weekends.

The emphasis is that light is the primary signal, with meal timing reinforcing the circadian clock. Everything else builds on this daily rhythm.

A Tool I Recommend

For your evenings and any screen exposure, I use and recommend VivaRays. Their glasses are built around the same arc this practice follows: a daytime lens for screens and indoor light, an evening lens that mimics sunset and firelight, and a nighttime lens for the last hours before bed. They make it simple to keep honoring your light even when you cannot control the artificial light around you.