CortexLit tool · sleep

Morning Light Exposure Planner

Fit a daylight slot into the first hour after waking, matched to how you actually start the day.

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What this is based on

Every output names at least one verified PubMed source.

Dautovich ND, et al. A systematic review of the amount and timing of light in association with objective and subjective sleep outcomes in community-dwelling adults. Sleep Health. 2019;5(1):31-48.
PMID 30670164
Systematic review of light amount and timing versus sleep outcomes. · weight 1.0 · Brighter morning light is associated with earlier sleep timing and better self-reported sleep; brighter evening light shifts sleep later and is associated with worse self-reported sleep.
Menezes-Júnior LAA, et al. The role of sunlight in sleep regulation: analysis of morning, evening and late exposure. BMC Public Health. 2025;25(1):3362.
PMID 41053799
Cross-sectional/observational population study of sunlight exposure timing and sleep. · weight 0.5 · Timing of sunlight exposure is associated with sleep measures; observational design, so direction of causation is not established.

Limits: This planner schedules the habit; it does not measure illuminance. The underlying reviews synthesise mixed study designs and do not prescribe a duration.

Privacy

Inputs stay in this page's memory. There is no telemetry, no analytics call and no network request. The optional share card below is off until you switch it on, is built on your own device, and never includes anything you did not choose to include.

Free vs Plus

Free (this page)

  • Unlimited plans
  • Copy or download the plan
  • Offline, nothing stored

Plus (optional, one-time)

  • Week view with weather-aware fallbacks
  • A printable card for the fridge

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Related

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