Your Circadian Rhythm Clock

This Circadian Rhythm Clock is based on a 6:00 AM wake-up time:

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LIGHT IS YOUR MOST IMPORTANT TIME CUE
Your body follows a natural circadian rhythm. Light tells your brain when to be awake, active and focused – and when to prepare for sleep. Use the clock as inspiration for creating better balance in your daily rhythm.

THE KEY TO A STABLE CIRCADIAN RHYTHM
Get up and go to bed at approximately the same time every day. Consistency helps keep your circadian rhythm stable.

FOLLOW THE LIGHT – FEEL THE DIFFERENCE
Better energy, better focus and better sleep – naturally.

HOW TO USE THE CLOCK

  • Start your day with light
  • Get daylight and movement
  • Give your brain an energy boost during the day
  • Dim the lights in the evening
  • Create good conditions for deep, restorative sleep

YOUR CIRCADIAN CLOCK

Clockwise from sleep:

10:00 PM – 5:30 AM — SLEEP – DARKNESS – RECOVERY
Sleep in a dark, cool and quiet room. Blackout curtains or a sleep mask are recommended. If you get up during the night, use only dim red light.

5:30 AM – 6:00 AM — WAKE-UP LIGHT
Your day starts 30 min. before waking. The light begins very dim and gradually becomes brighter, shifting from warm red to white light. Gentle wake-up at 6:00 AM.

6:00 AM – 7:00 AM — MORNING LIGHT
Use light therapy as early as possible after waking. The body’s most important light signal. Helps improve and stabilize your circadian rhythm.

7:00 AM – 12:00 PM — DAYLIGHT & ACTIVITY
Get as much natural daylight as possible – especially in the morning. Be active. Go outside. It helps keep your internal clock aligned with the day.

12:00 PM – 3:00 PM — ENERGY BOOST
An extra light boost in the early afternoon may help some people maintain their energy.
Use light therapy no later than 2:00–3:00 PM with a normal circadian rhythm.

3:00 PM – 8:00 PM — DAYLIGHT & ACTIVITY
Continue with natural daylight and normal activities. Stay active – it supports both energy, mood and sleep at night.

8:00 PM – 9:00 PM — DIM THE LIGHTS
Reduce light levels at home. Use warmer light sources. Prepare your body for calm and sleep.
9:00 PM – 10:00 PM — WARM / RED LIGHT – READING & RELAXATION
Turn off TV/computer at 9:00 PM. Many people enjoy our bedside lamp with red, orange or amber light. The Reading Light provides perfect light for your book.

DO YOU HAVE ANOTHER WAKE-UP TIME?

Version: 5 am Wake-Up Time

Version: 7 am Wake-Up Time

 

THE POWER OF LIGHT THROUGHOUT THE DAY

MORNING LIGHT
Start your day with light. It provides energy and focus.

DAYLIGHT
Keeps your internal clock aligned and supports energy, mood and activity.

EVENING LIGHT
Dim the lights and use warmer light as the day comes to an end.

RED LIGHT
A calming choice in the evening and when getting up during the night.

LIGHT THERAPY FROM HUMANCHARGER
HumanCharger offers several products that can help support your circadian rhythm throughout the day’s changing light needs. Light therapy headset – powerful light directly into your ears.

GREAT ROUTINES – EVERY DAY

  • Light early
  • Daylight & activity
  • Dim light in the evening
  • Regular bedtime
  • Get up at the same time

HumanCharger®
12 minutes. Brighter mood. Better energy.

LIGHT THERAPY THAT FITS YOUR RHYTHM
HumanCharger delivers bright, safe light directly into your ears. It supports your natural circadian rhythm – at home, at work, while travelling and whenever you need a boost.
Designed for modern life. Backed by science.

CIRCADIAN SUPPORT
Helps align your internal clock with natural light.

ENERGY & FOCUS
Supports alertness, concentration and mental performance.

BETTER SLEEP
Promotes deeper, more restorative sleep at night.

JET LAG SUPPORT
Helps your body adapt faster when changing time zones.