Hormonal
Bright light exposure (>10,000 lux) timed to follow the core body temperature minimum successfully advances the circadian phase of melatonin and cortisol by approximately 8-10 hours.
To shift your body clock earlier (e.g., for morning shifts), expose yourself to very bright light (>10,000 lux) for several hours starting shortly after you wake up. This is significantly more effective than normal room lighting. Ensure the light is safe for your eyes (use filtered devices) and avoid bright light in the evening.
after bright light supplementation the phase advance was 8.1 h (SEM 0.7 h)... In the bright light group, the minimum of the plasma cortisol rhythm had significantly advanced (p<0.001) by on average 10 hours...
Why this rating
Robust RCT design with clear phase shift measurements.
Source
Amplitude Reduction and Phase Shifts of Melatonin, Cortisol and Other Circadian Rhythms after a Gradual Advance of Sleep and Light Exposure in Humans
Derk‐Jan Dijk et al. · PLoS ONE · 2012
DOI 10.1371/journal.pone.0030037
More from this paper
- Gradual advancement of the sleep-wake schedule combined with moderate indoor light exposure (90-150 lux) fails to advance the circadian phase and significantly reduces the amplitude of the melatonin rhythm.Good
- Reduction in melatonin amplitude caused by circadian misalignment correlates with reductions in the amplitude of core body temperature, cortisol, and alertness rhythms.Moderate
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