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Light Timer

Set bedroom lights on a timer so they come on about 45–60 minutes before your usual wake time. The gradual morning light helps phase-advance your circadian clock, which can increase total sleep time and, after a few days, make you feel sleepy earlier at night.

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“Adults can do this too, if you can persuade someone, or put your lights on a timer for lights to go on before you wake up, that's really going to help you wake up earlier.”

huberman · How to Defeat Jet Lag, Shift Work & Sleeplessness · Jan 25, 2021 · 1:30:55 · open ↗

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