Module 13

Light Schedule Builder

Build a daily light exposure schedule optimized for your family's circadian rhythm

Child's Age

Desired Bedtime

:

Children this age have larger pupils and more transparent lenses, making them more sensitive to blue light than adults. Dim lighting 2 hours before bed is ideal.

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Maximize Bright Light

Morning wake-up through early afternoon

Get outside within 30 minutes of waking. Natural sunlight (even on cloudy days) is 10-100x brighter than indoor lighting and is the strongest circadian signal.

Aim for 20-30 minutes of outdoor morning light
Open blinds and curtains as soon as your child wakes
Eat breakfast near a window or outside if possible
Afternoon outdoor play reinforces the morning signal

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Begin Dimming Lights

Starting at 4:30 PM

About 3 hours before bedtime. Reduce overhead lighting, switch to table lamps, and avoid screens or use night mode filters.

Switch from overhead lights to table/floor lamps
Use warm-toned bulbs (2700K or lower)
If screens are used, enable night shift / warm filter
Close blinds if outdoor light is still bright

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Melatonin Onset Window

Around 5:30 PM

Approximately 2 hours before bedtime. The body begins producing melatonin. Any bright or blue light exposure now will suppress this process.

No screens from this point forward
Use amber or red night lights only
Bathtime, reading, and calm activities in dim light
Keep bathroom lighting dim for pre-bed routines

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Amber/Red Lighting Only

6:30 PM through bedtime (7:30 PM)

Only amber, red, or orange lighting should be used. This wavelength does not suppress melatonin production. Complete darkness is ideal for the sleep environment.

Use red/amber book lights for bedtime stories
Cover any blue or green LED indicator lights in the bedroom
Blackout curtains for the sleep environment
If your child needs a night light, use red or amber only

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