Light acts like a drug for your sleep and circadian rhythms. Exposure to light at the right times can help get your body synchronized with your goal schedule, while light at the wrong times can throw you off track. When you’re trying to wrangle your circadian rhythms, light is the #1 input to keep track of.
Bright light is outdoor light or overhead indoor light that lights the space well and makes you feel alert underneath it. Outdoor light tends to be much brighter than indoor light, so if you can get sunlight—do that! If you can’t, no worries: Just get the brightest light you can during these hours.
We recommend chilling dim light at times when 1) light is pushing you away from your goal rhythm, and 2) we don’t think you’ll be able to sleep. If you can sleep, great— feel free to go ahead and do that. But otherwise, try to keep things dim and calm. If you have to be outside, wear sunglasses, and if you can’t avoid indoor overhead light wear blue-blocking glasses or sunglasses inside (trust us, it looks really cool).
These are the times when light is pushing you away from your goal and we think you’ll be able to sleep. During these hours, we want you to get the darkest dark you can, even if you’re not asleep. And when we say dark, we mean dark dark.
Try to reduce all light exposure: pull down your curtains, dim your phone screen, and pull on that eye mask—it’s time to embrace the abyss (in a healthy way).
Tips to block out all light: