Light is the strongest signal for your body clock. Enter your chronotype, bedtime and wake-up time to see when bright light and dim light fit best.
Bright light soon after waking is one of the main signals that sets your body clock. It helps you feel alert in the morning and tends to make you sleepy at a more consistent time in the evening. Outdoor daylight, even on a cloudy day, is much brighter than typical indoor light.
Bright light in the hours before bed, especially cool or blue-rich light, can delay the natural rise of melatonin. Switching to dimmer, warmer light 2–3 hours before bed is a simple way to let that happen on schedule.
All times are estimates based on population averages, not a measurement of your own body clock. Melatonin onset in particular varies by an hour or more between people, and only a lab test can pin it down.
Bright light soon after waking is one of the main signals that sets your body clock. It helps you feel alert in the morning and tends to make you sleepy at a more consistent time in the evening. Outdoor daylight, even on a cloudy day, is much brighter than typical indoor light.
Bright light in the hours before bed, especially cool or blue-rich light, can delay the natural rise of melatonin. Switching to dimmer, warmer light 2–3 hours before bed is a simple way to let that happen on schedule.
It's a rough rule of thumb: in research, natural melatonin onset in dim light usually occurs about two hours before habitual sleep. Your own timing can differ by an hour or more, and depends on your chronotype, light exposure and routine.
Quantum Khor is a wellness companion, not a medical device. It does not diagnose, treat or prevent any condition.