Morning Light Protocol

A detailed morning protocol focused on optimizing energy, alertness, and biological rhythms through specific timing of light exposure, caffeine intake, and restorative practices.

Initial Wake-Up Protocol (First 30-60 mins)

• Perform quick assessment of rest quality
• If not well-rested, do 10-30 minute Yoga Nidra session
  • Passive listening practice (available on YouTube)
  • Creates pseudo-sleep state
  • Helps upregulate dopamine
  • Avoids brain going into planning mode
  • Very restorative when sleep-deprived

Morning Light Exposure (Critical Practice)

• Get 10-30 minutes of direct sunlight exposure
• Do not wear sunglasses (corrective lenses okay)
• No need to stare at sun or see sunrise
• If pre-sunrise:
  • Turn on all indoor lights
  • Go outside once sun is up
• Can combine with:
  • Walking (provides calming optic flow)
  • Journal writing
  • Reading
• Skipping for 2+ days disrupts biological functions

Caffeine Timing Protocol

• Delay caffeine intake 90-120 minutes after waking
• Reasoning:
  • Allows natural adenosine decline
  • Prevents afternoon crash
  • Better manages energy levels
• Preferred caffeine source: Yerba Mate
  • High caffeine content
  • Contains GLP-1 (beneficial peptide)
  • Upregulates dopamine receptors

Additional Morning Guidelines

• Hydrate immediately upon waking
• Limit social media to 10 minutes (use timer)
• Get outside even on cloudy days
• Maintain consistency - missing days impacts overall function
• Can combine practices (e.g., walking while getting sun exposure)

This entire protocol can be completed within approximately one hour of waking.