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Light that follows the sun
Bright light in the morning and dim, warm light at night is circadian housekeeping with decades of evidence behind it. The free version is opening the curtains early and switching on a lamp at dusk instead of the ceiling fixture.
How it works
- Morning, within an hour of waking: bright and cool, 4000K to 6500K. Daylight through a window beats any bulb, and on a dark morning a tunable bulb at full cool is the stand-in.
- Afternoon: let it drift down. Nothing to do if the daylight is doing it for you.
- Two hours before bed: 2200K to 2700K and dim. Warm and low is the signal, and the ceiling light undoes it in one flick.
- Amber lenses for the last stretch of the evening cut the short wavelengths that suppress melatonin. The trials are small and the effect is modest, so treat them as a nudge on top of the light, not a replacement for turning it down.
