To shift the circadian rhythm towards morning, longer durations of exposure to bright light are particularly effective. BUT there might be a "hack" to help!

Researchers found that 6 cycles of 15 minutes of bright light + 45 minutes of dim light led to similar shifts in the circadian rhythm as 6 hours of uninterrupted bright light exposure. [Gronfier 2004]

In a second study, 3.5 hours of bright light in the morning resulted in similar outcomes as 3.5 hours of intermittent 30-minute bright light + 30 minutes of dim light. [Burgess 2003]

=> Intermittent lighting schedules over long periods could work almost as well as full bright exposure!

How can you use this knowledge to become a morning person? Here’s how I implemented it:

• BRIGHT: 30 minutes after waking up (daylight lamp/light visor)

• DIM: Brushing teeth, showering, getting dressed

• BRIGHT: Walking or cycling to work (already after sunrise)

• DIM: Morning coffee in the office, chatting with colleagues

• BRIGHT: 30 minutes of bright light at the desk (with daylight lamp)

• .... followed by appropriately bright office lighting

How could the time windows for bright light fit into your schedule?