To shift your circadian rhythm towards the morning, longer durations of bright light are more potent. BUT there may be a workaround “hack”!

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

In a second study, 3.5h of morning bright light led to similar results as just 3.5h of intermittent 30min bright light + 30 min dim light. [Burgess 2003]

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

How could you use this to be a morning person? (yes I do this)

• BRIGHT: 30min after waking up (daylight lamp/light visor)
• DIM: brush teeth, shower get dressed
• BRIGHT: Walk/bike to work (already after sunrise)
• DIM: Morning coffee at office, chat with colleagues
• BRIGHT: 30min bright light session at desk (using daylight lamp)
• ….afterwards, a suitably bright office light setting

How could bright light time slots fit into your schedule?