Guides to morning light and your daily rhythm
Short, practical guides on getting daylight into your day, with sources and without promises. Pick the one that fits your situation.
Circadian rhythm explained: how your body clock works
What the circadian rhythm is, where your body clock sits, why it runs a little longer than 24 hours and how daylight keeps it in step every day.
Winter tiredness: how to get daylight on dark mornings
Winter tiredness and dark mornings: when to go outside, how long to stay out on a grey day, and easy ways to fit morning sunlight into winter days.
How to reset your circadian rhythm
How to reset your circadian rhythm with a calm 7-day plan: morning daylight, dimmer evenings and a steady wake-up time, in small steps.
Social jet lag: what it is and how to shrink it
Social jet lag is the gap between your sleep on workdays and on free days. How to work it out in two steps, who has more of it and what makes it smaller.
When does daylight saving time end in 2026?
When do the clocks change? US and UK dates for daylight saving time, plus a calm 4-day plan with morning light, dimmer evenings and a steady wake-up time.
Can you fix your sleep schedule in one day?
Can you fix your sleep schedule in one day? Usually not, but you can start today: a simple day-one plan with morning light, then a few days of the same routine.
How to become a morning person
How to become a morning person without forcing it: a steady wake-up time, daylight soon after waking, dimmer evenings and small steps. An honest guide.
Morning routine checklist: a simple routine built around daylight
A morning routine checklist built on daylight: a steady wake-up time, light soon after waking, a short walk and dim evenings, with what research supports.
Early bird or night owl? How chronotypes really work
Early bird or night owl? Why chronotypes are one scale and not two camps, how to read yours from free-day sleep, how age shifts it and what light can change.
Morning walk: what it does, when to go and how long
A morning walk gives you daylight soon after waking plus movement that counts toward the WHO target. When to go, how long to stay out and what to do in winter.
Does sunlight through a window count?
Sunlight through a window counts a little. Clear glass lets most visible light in, yet outdoors is about five times brighter. What glass blocks and what helps.
How bright is daylight? Lux outdoors and indoors
How many lux sunlight and daylight have, how that compares with light at home and at the office, what melanopic EDI means and what a phone can measure.
Jet lag and light: timing daylight after a long flight
Jet lag and light: when daylight fits after flying east or west, how to shift your sleep before the trip and when to stay on home time.
Apple Watch Time in Daylight, explained
What Apple Watch Time in Daylight estimates, where to find it in the Health app, which settings it needs and what to check when a day shows no value.
Huberman’s morning sunlight advice, checked against the research
Huberman’s morning sunlight advice checked against studies: minutes on clear and cloudy days, windows, sunglasses, winter, and where research sets no number.
Night routine: an evening routine built around light
A night routine built around evening light: how dim to keep the lights in the last 3 hours before bed, what to do about screens and what Huberman Lab suggests.
The shortest day of the year 2026: date, time and daylight
The shortest day of the year 2026 and the winter solstice: exact time, hours of daylight by city, when days get longer and why the earliest sunset comes first.
Bear, wolf, lion and dolphin chronotypes: what the research says
The bear, wolf, lion and dolphin chronotypes from Michael Breus explained, set against what sleep research measures, and how to find your own chronotype.
When do the clocks go back in the UK in 2026?
The clocks go back in the UK on Sunday 25 October 2026 at 2 am. What BST and GMT mean, how sunrise and sunset shift, and how to use morning light.
Lux meter apps: how accurate is your phone as a light meter?
How accurate is a lux meter app? What a calibration study found, why camera and light sensor readings differ, and why a phone can’t show melanopic lux.
Shift work and light: what is proven and what is not
Shift work and light: what studies found on bright light during night shifts, dark glasses on the way home and a dark bedroom, and what is still open.
Data: morning daylight by city and month
Sunrise, sun height at 8:00 and rule-of-thumb minutes for 11 cities, month by month, with a CSV download.