Morning light first
- 10–20 minutes outdoor light within 1 hour of waking (cloudy is fine)
- Sit by the brightest window if you can’t get outside
Midday top-up
- Short outdoor breaks keep alertness up and improve sleep timing at night
Evening wind-down
- Dim indoor lighting 1–2 hours before bed; prefer warm lamps over overheads
When to consider a light box
- For recurrent winter low mood or diagnosed SAD, discuss 10,000 lux light therapy with your clinician