Protocol · Sleep
Morning Light + Circadian Anchoring
- Duration
- 21 days
- Difficulty
- Beginner
- Steps
- 6
- Typical cost
- Free
- Draws on
- Andrew Huberman, PhD (inspired)
The goal
Improve sleep onset, sleep quality, and daytime energy by anchoring your circadian rhythm.
What youactually do.
6 steps over 21 days. Each becomes a daily check-in, so the result is weighed against what you really did.
Morning
Sunlight exposure
Within 1 hour of waking
10-30 minutesbehavior
Daily
Consistent wake time
+/- 30 minutesbehavior
Caffeine cutoff
No caffeine after 2:00 PMbehavior
Evening
Dim overhead lights
How BioMedlitells if it worked.
A baseline before you start, the same measures during, and a retest once the 21 days are up.
Objective
From a device or a log
- Sleep tracker: sleep latency
- Sleep tracker: total sleep time
- Wake time consistency
Subjective
Your own daily rating
- Sleep quality (1-10)
- Morning energy (1-10)
- Daytime sleepiness (1-10)
What people tend to see.
Typical ranges from the source material. Individual results vary, and some people see no change.
- Sleep latency: -10-30% (often)
- Morning grogginess: Reduced
- Sleep schedule: More consistent
Before you start.
Educational, not medical advice. Check with a clinician first if any of these apply to you.
- If you have an eye condition or are post-surgery, follow clinician guidance for light exposure.
- If you have a history of mania/hypomania, keep sleep schedule changes gradual.
Run it againstyour own reports.
Signed in, BioMedli sets this protocol against your baseline results, tracks your daily check-ins, and compares the retest when it arrives.