A Simple Fix for Groggy Wake-Ups
Type
Sleeping Environment Guide
Date
Sep 2025
Written
RestingLabs Team
Use outdoor light or a sunrise lamp to anchor your body clock. Includes a 7-day plan and common mistakes.
Guide • ~3 min read
TL;DR
Get outdoor light within 60 minutes of waking (5–15 min, longer in winter).
If it’s dark, use a sunrise alarm + bright indoor light on a timer.
7-day starter plan (placeholder)
Days 1–3: 5–10 min outdoor light soon after waking; no sunglasses unless needed for safety.
Days 4–7: add a brief walk and a consistent wake time; dim nights to warm, low lux.
Common mistakes
Bright nights + dim mornings (flip it).
Scrolling in bed under cool light.
Inconsistent wake times.
Notes & Caveats
If you have bipolar disorder or photosensitivity, ask a clinician before changing light exposure.
For shift workers, anchor light to your “biological morning” and use blackout tools for daytime sleep.
Sources
[Placeholder review on light and circadian timing]
[Placeholder guideline on safe light exposure]