Light Exposure Protocol
Light is your master clock signal
Bright light in the morning sets your circadian rhythm. Evening blue light does the opposite — suppressing melatonin and delaying sleep onset.
Lux matters
Indoor lighting is ~200-500 lux. Morning sunlight is 10,000-100,000 lux. Your circadian system needs bright light to properly set. Overcast sky is still 10x brighter than indoors.
Estimate the difference
How many lux is typical indoor lighting compared to outdoor sunlight?
This step is interactive — open the Thier app to try it.
True or False
Blue-light glasses are enough to protect your circadian rhythm at night.
This step is interactive — open the Thier app to try it.
The protocol is simple
Morning: Get outside within 1 hour of waking for 10-30 minutes. Evening: Dim all lights after sunset. Use warm lighting and reduce screen brightness from 2 hours before bed.
Key Takeaway
Get 10-30 minutes of sunlight within 1 hour of waking. Dim screens and room lights by sunset. This one habit transforms sleep quality.