I’ve tried a lot of routines in the last few years. This one feels effortless—and it works better than I expected. The idea is simple: your day starts the night before, and light is the steering wheel for your energy, focus, and sleep.
Night before: set up tomorrow’s energy
Stop eating by ~20:00.
I used to snack late and fall straight into bed. Now my last calories are before 20:00 so my body has time to digest and let core temperature drop—key for deep sleep. A consistent eating window (8–11 hours total) also keeps your organ clocks in sync; think “first bite starts the day, last bite ends it.”
Dim and warm the lights (21:00–22:00).
I keep lighting low and amber. I don’t flip on the big bathroom light; I use a small, portable, warm light instead. Blue-heavy light at night hits melanopsin in the eye and tells your brain it’s daytime, which suppresses melatonin and delays sleep. Even fairly dim light can do this—so go cozy.
Calm tasks only.
I read or tidy up under minimal, warm light, then aim to be asleep around 22:00–22:45. Nights with less light, earlier dinner, and cooler temps correlate with better sleep.
Morning: light first, then movement
Wake naturally if possible (backup = gentle wake light).
I don’t like alarms because they can yank you out of deep sleep. Going to bed earlier means I usually wake between 5:45 and 6:30 on my own.
Get bright light to your eyes in the first hour.
Summer: quick sunrise walk.
Winter or pre-sunrise: I switch on all the lights and stand behind the OPAL Energy Bars while I read or plan, then go outside once the sun is up. Morning light hits the master clock (SCN) via blue-sensitive cells in the retina, which tells your whole system “it’s day”—that’s why it’s the most reliable way to feel alert sooner.
Short movement + shower.
After light, I do a quick home workout and shower. Then I start work.
Workday: bright for focus, warm for breaks
Indoors = OPAL on.
When I work (home or office) the Energy Bars are bright and pointed where my eyes can actually benefit. On breaks I shift to warmer, softer scenes.
Go outside every 1–2 hours.
Tiny outdoor walks or a lunch outside add real daylight on top of indoor light, reinforcing your daytime alertness window.
Keep your eating window tight.
I try to start breakfast a little after I’ve had morning light and finish dinner before 20:00. Time-restricted eating (8–11 hours) improves metabolic markers even without changing what you eat—timing really is the magic.
Why this routine works
-
Light sets your master clock. Blue-sensitive melanopsin cells in the eye send “daytime” to the brain; bright morning light advances your rhythm, evening blue light delays it.
-
Food timing sets your organ clocks. The first bite of the day is a “start” signal for your gut, liver, and muscles; keeping meals inside an 8–11-hour window keeps those clocks aligned.
-
Evenings matter most. Lower light at night + earlier dinner is a reliable recipe for better sleep and better mornings.
My simple template
-
20:00 last calories
-
21:00–22:00 warm, dim lights; read/tidy; screens in night mode or off
-
22:00–22:45 sleep
-
~06:00 wake (backup = wake light)
-
Within 60 min: bright light to eyes (outside if possible; otherwise OPAL → then outside); short movement; shower
-
Work blocks: bright, eye-level light for focus; warm scenes on breaks; outside micro-walks
-
Eating window: 8–11 hours, done by ~20:00
If you’re new to this, start with three changes: (1) dim, warm evenings; (2) bright morning light to your eyes; (3) an 8–11-hour eating window. Then adjust seasonally. Your biology will meet you halfway.
PS: This is my routine, not medical advice. If you have a sleep disorder or a medical condition, talk to your clinician.