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Build simple daily light windows from your wake-up time and current location so you know when to seek bright light and when to soften it.
Build simple daily light windows from your wake-up time and current location so you know when to seek bright light and when to soften it.
Wake-up time
The daily anchor used to build the rest of the light schedule.
Date
The selected date used to reflect seasonal daylight changes.
Use current location
Fetches your current location so the tool can align the schedule with local daylight.
Reset
Restores the default wake-up time and date, and clears location-based daylight data.
Morning light and dim-light windows
Shows when to get bright light soon after waking and when to start reducing bright light before bed.
Daily rhythm timeline
Visualizes the wake-to-sleep span with light windows layered into a simple daily timeline.
It shows a suggested morning light window, an evening dim-light window, and an estimated bedtime built from your wake-up time and local daylight when available.
Current location helps the calculator align your schedule with local sunrise and sunset for the selected date.
The tool still shows an approximate wake-time-based schedule, but the results are no longer adjusted to local daylight.
Explore a few closely related tools to continue the same task or compare another approach.
Turn your wake-up time and current location into light windows for morning sunlight and evening dim-light habits.
Current Location
Use current location to refine the schedule with local sunrise and sunset.
Active reference
UTC
Morning Light
7:30 AM - 9:00 AM
Use outdoor daylight or a bright walk soon after waking.
Dim Lights
8:00 PM - 10:00 PM
Lower bright overhead light and screens as bedtime gets closer.
Estimated Bedtime
11:00 PM
Built from a 16-hour wake window to keep the schedule simple.
Location Mode
Wake-time based
Built from your wake-up time. Add current location for daylight-based refinement.
A simple wake-to-sleep view of when to get bright light and when to start softening it.
Wake
Sleep
Wake: 7:00 AM
Start your day with a bright anchor quickly.
Sleep: 11:00 PM
Ease into lower light before this point.
Your bright-light anchor begins within the first two waking hours, while your dim-light phase begins about two to three hours before bed.
Built from your wake-up time. Add current location for daylight-based refinement. Local time reference: UTC.