It designs your light exposure after waking in three stages matched to the sunrise time, to set your body clock with the hours around waking in mind. It includes alternatives for cloudy days and dark winter mornings, down to choosing lighting color and brightness so that it also suits winter and the rainy season. A 90-day checklist lets you record daily changes as numbers and a short note so that the results of keeping at it become visible.

Recommended for: People who want to build the habit of waking naturally without relying on an alarm.

- Finding and using sunrise times

- Concrete steps for light at a window

- Options for cloudy and dark winter days

- Choosing lighting color and brightness

- 90-day change checklist

- Weekly review sheet

*Digital guide in PDF format. General wellness information only; not a substitute for medical advice.