Light therapy lamp
Bright artificial light for dark mornings when sunlight is not available
10,000 lux for 20-30 minutes in the morning, positioned off to the side rather than stared into. It stands in for morning sunlight in winter, at high latitudes, or for people who leave for work in the dark; its trial literature sits mostly in seasonal affective disorder. Outdoor light is still far brighter, and preferred where possible.
Who backs it
Sorted by strength of stance
- Bryan JohnsonDoes it
Founder · Blueprint longevity protocol
Wakes before sunrise, so he sits in front of a 10,000 lux lamp for six minutes to stand in for morning daylight and hold his body clock steady.
Source: Blueprint: Bryan Johnson's morning routine
Aimed at the same thing
Other entries filed under energy or sleep.
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Consistent sleep and wake times
Same bedtime and wake time every day, weekends included
Backed by 19 of 44 stacks: 11 do it, 5 recommend it, 3 have discussed it - HabitFREE, no cost
Cutting out alcohol
Drinking nothing, or close to it: the most common upgrade in these stacks
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Eight hours of sleep
Protecting a full night in bed as a training input, not a leftover
Backed by 10 of 44 stacks: 8 do it, 1 recommend it, 1 have discussed it - ProtocolFREE, no cost
Morning sunlight exposure
Bright outdoor light soon after waking, 5-30 minutes and no sunglasses
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Breathwork
Structured breathing sessions to shift the nervous system up or down
Backed by 6 of 44 stacks: 3 do it, 2 recommend it, 1 have discussed it - HabitFREE, no cost
Afternoon caffeine cutoff
A cutoff in early afternoon; caffeine's half-life runs longer than most expect
Backed by 4 of 44 stacks: 1 do it, 2 recommend it, 1 have discussed it
Gear entry · notes paraphrased from cited sources, quoted excerpts copied from the transcript they link to. Not medical advice. Not affiliated with, endorsed by, or reviewed by anyone listed. How this works.