File / Download
Circadian Rhythm Guide
A three-page guide to resetting your body clock — the four strongest timing signals, a daily anchor plan, and an indoor light protocol for mornings when outdoor daylight is not an option.
Your body runs on a 24-hour clock that coordinates sleep, energy, hormones, digestion, metabolism, and recovery. Light and darkness are the strongest signals it reads, which means the timing of your day is not a minor detail. It is the default instruction set.
What is inside
The four strongest circadian signals — morning light, evening darkness, a consistent wake time, and meal timing — with a specific action for each.
A daily anchor plan covering wake window, light timing, caffeine cutoff, food close time, and wind-down.
A full indoor morning light protocol for dark winters, unsafe weather, and extreme cold.
A device safety checklist covering UV output, photobiological testing standards, and positioning.
Who should be cautious, including bipolar disorder, significant eye disease, and photosensitizing medications.
The light protocol, specifically
10,000 lux at the eyes for roughly 30 minutes within the first hour after waking. If your device is less intense, 5,000 lux for 45 to 60 minutes, or 2,500 lux for one to two hours. Position the light slightly off to the side rather than staring into it, and avoid bright light late in the evening; it can delay sleep onset rather than advance it.
Outdoor daylight remains the better option whenever it is available. The light box is a substitute, not an upgrade.
If you live with bipolar disorder or a retinal condition, or take a medication that increases light sensitivity, talk with your clinician or pharmacist before starting bright light therapy.
Pairs with What Is Your Circadian Rhythm and Why Does It Control Your Energy?, How to Reset Your Circadian Rhythm: Six Practical Principles, and How to Build a Circadian Rhythm That Lasts: Six Pillars on The Aslan Health Podcast.
Use alongside the Circadian Rhythm Audit to find the pattern worth changing first.
The Aslan Health Podcast with Dr. Mike Hauman — Where Science Meets Soul
This content is educational and is not medical advice. Listening or reading does not create a physician-patient relationship, and nothing here substitutes for individualized care from your own clinician. Do not use it to diagnose or treat a health problem, and do not delay or disregard professional medical advice because of something you read or heard here.
Talk with your physician or pharmacist before starting any supplement — particularly if you are pregnant or nursing, have a diagnosed condition, or take prescription medication. Supplements can interact with medications.
If you think you may have a medical emergency, call 911 or your local emergency number.
These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease.
