The Protocol / Phase 3

3

Circadian Restoration

Restore the light-dark cycle that electric lighting destroyed. Morning sun anchors rhythm. Evening darkness permits rest.

Duration 4 Weeks
Daily Time 30–60 minutes
Teachers Sun, Dark
Prerequisite Phase 2 Complete

Overview

Why Light and Dark Matter

The human body runs on a 24-hour clock calibrated by light. Morning sunlight hitting the eyes signals "wake up, cortisol rise, melatonin drop." Evening darkness signals "wind down, melatonin rise, prepare for sleep." This cycle governs hormone production, immune function, mood regulation, and cellular repair.

Electric lighting disrupted this system catastrophically. We now receive weak, inconsistent light during the day (indoor lighting is 100-500 lux; sunlight is 10,000-100,000 lux) and excessive artificial light at night (screens, LEDs). The result: circadian rhythms are shattered, melatonin production is suppressed, and the body loses its temporal coordinates.

This phase rebuilds the temporal structure. Morning sun provides the bright light signal that anchors the wake cycle. Evening darkness removes the artificial light that prevents melatonin production. Together, they restore the rhythm your biology requires.

☀
Within 1hr of waking
Morning Sun
→
◐
All day
Natural Light
→
●
2-3hrs before bed
Darkness

Protocol 1

Morning Sun

☀

Sunlight Exposure

Anchor your circadian rhythm at dawn

10-30
Minutes
<1hr
After Waking
Daily
Non-negotiable
  • Timing is critical: Get outside within one hour of waking. Earlier is better. The signal is most effective when it arrives shortly after waking.
  • Duration depends on conditions: Bright sunny day: 10 minutes. Cloudy day: 20-30 minutes. Even cloudy outdoor light (2,000-10,000 lux) exceeds indoor lighting.
  • Eyes must receive light: No sunglasses. Don't stare at the sun, but face the general direction. The photoreceptors that calibrate circadian rhythm are in the eyes.
  • Combine with movement: Walk, stretch, or do your cold shower outside if possible. Morning sun + cold + movement is a powerful combination.
  • Cloudy and winter days: Still go outside. The light intensity outdoors, even on overcast days, far exceeds indoor lighting. Consistency matters more than brightness.
The morning signal sets the entire day. It determines when cortisol peaks, when you'll feel naturally tired, and how deep your sleep will be. This single practice has cascading effects on energy, mood, and function.

Protocol 2

Evening Darkness

●

Light Elimination

Create the darkness melatonin requires

2-3
Hours before bed
<10 lux
Target brightness
0 screens
After sunset
  • Week 9: Begin by eliminating screens 1 hour before bed. Use dim, warm lighting (candles, salt lamps, or dimmable red/orange bulbs). Notice how this affects sleep onset.
  • Week 10: Extend screen-free time to 2 hours before bed. Dim all household lighting after sunset. Read physical books, have conversations, or simply sit in low light.
  • Week 11: Experiment with complete darkness for 1-2 hours before sleep. No lights at all, or candlelight only. This mimics ancestral conditions and maximizes melatonin production.
  • Week 12: Find your sustainable rhythm. Most people settle on 2 hours of minimal light with no screens, transitioning to near-complete darkness 30-60 minutes before sleep.
Sleep in complete darkness. Use blackout curtains or an eye mask. Even small amounts of light (LED standby lights, streetlights through curtains) suppress melatonin and fragment sleep architecture.

Practical Reality

Making It Work

  • "I work indoors." — Go outside immediately upon waking, even for 10 minutes. Take lunch outside. If truly impossible, consider a 10,000 lux light therapy box used within an hour of waking.
  • "I need screens at night." — Use blue-light blocking glasses (true amber or red lenses, not the weak yellow ones). Use apps like f.lux or Night Shift on maximum warmth. Better yet, front-load screen work earlier in the day.
  • "I can't make my home dark." — Blue-blocking glasses help. Swap bulbs for dimmable warm-tone LEDs. Use lamp lighting instead of overhead lights. Even partial darkness is better than none.
  • "What about social life?" — Blue-blocking glasses for evening social events. One occasional late night won't destroy your rhythm. Consistency over perfection.

Progress Markers

How You Know It's Working

Week 9

Morning sun feels strange but pleasant. Evening screen elimination is difficult. May notice slightly easier sleep onset.

Week 10

Morning outdoor time becoming routine. Evening wind-down starting to feel natural. Sleep quality may improve noticeably.

Week 11

Waking more naturally (possibly before alarm). Evening tiredness arriving earlier. Deeper, more restorative sleep reported.

Week 12

Strong circadian rhythm established. Morning energy higher, evening tiredness more pronounced. May wake without alarm at consistent time. Overall mood and energy improved.

Completion Criteria

Before Moving to Phase 4

  • I get outside within 1 hour of waking daily, for at least 10-30 minutes
  • I eliminate screens at least 2 hours before bed most nights
  • I sleep in complete or near-complete darkness
  • I notice natural tiredness in the evening and more alert mornings
  • All Phase 1 and Phase 2 practices continue
  • I have completed a minimum of 4 weeks of Phase 3