Start your day with daylight

A starting point for

People with irregular waking times or mornings spent indoors.

Try it, step by step

1. 01

   Choose a realistic waking time without cutting the sleep you need.

2. 02

   Open the curtains and, if practical, spend time outdoors in daylight.

3. 03

   Note your waking time and how sleepy you feel in the morning.

Make it part of ordinary life

Try it after waking on weekdays, then look at how weekends differ.

What to notice

Notice whether starting the day feels easier and whether sleep timing changes.