Morning light + 90-min wake routine
30 minutes of outdoor light within an hour of waking, plus a fixed 90-minute morning routine before screens.
Founding cohort · 8 weeks
Report your light, sleep, and timing patterns
Light in the morning. Darkness at night. Timing that matches biology.
Context
Why this matters
Modern life misaligns our internal clock from solar time. Shifted clocks degrade sleep, metabolic health, and mood — yet most circadian advice lives in scattered blog posts and influencer reels, not in rigorous real-world observation.
This study follows people doing structured light, dark, and timing protocols in their actual lives. You report what you're already doing, check in each evening, and your data joins a cohort retracing what actually moves the needle.
It isn't a sleep clinic trial. It's longitudinal observation of circadian reset as people really practice it.
At a glance
Study overview
9
Common protocols reported
3–56 days
Typical duration
1
Participants enrolled
What you do. Select the option closest to what you're already doing (or describe your own), then submit a brief evening check-in: sleep quality, morning alertness, wind-down ease, mood, energy, light exposure, and screen boundaries.
What we do. Aggregate the data, surface patterns across protocols, and share findings with the cohort first — including null and negative results.
What the agent does. Explains circadian biology in plain language, helps match your self-report to a preset, and supports adherence without giving medical advice.
AI guide
Talk to the study agent
Ask the agent how this study works, what to expect, or how reporting works for different protocols.
I'm here to help you understand circadian rhythm reset and match what you're already doing to this observational study. What's pulling you toward resetting your rhythm right now?
Exploration mode — join the study below to unlock private, memory-aware conversations.
About your protocol
Tell us about your protocol
Select the option closest to what you're already taking or planning. You can update it later.
No phone first hour after waking
Keep phones and screens away for the first 60 minutes after you wake. Let natural light and movement set the tone.
Sunset viewing + evening wind-down
Watch the sunset when possible, then begin a consistent wind-down routine as light fades.
No screens 60 min before bed
No phone, tablet, or TV for the hour before sleep. Dim lights and keep the bedroom dark.
Daily grounding
Barefoot contact with earth or grass for 15–20 minutes daily, ideally in morning light.
Meals aligned to daylight
Finish your last meal 2–3 hours before bed and keep eating within daylight hours when possible.
Full 8-week circadian reset
The complete bundle: morning light, no morning screens, sunset wind-down, evening screen curfew, meal timing, and grounding.
3-day intensive reset
A short intensive reset for jet lag or schedule recovery — strict light, dark, and timing for three days.
Shift worker adaptation
Structured light and dark timing adapted to non-standard work schedules. Coordinate with the agent on your shift pattern.
Something else
Describe what you're taking or planning. The study agent can help categorize it.
What you're reporting
Cohort
Community
What other participants are sharing in this study.
Become a founding member
Founding members help decide what gets studied next — and join studies before they’re open to the public.
Reserve your seatCustom protocol
Describe what you're taking or planning.