Viewing bright light in the 2-3 hours after the temperature minimum will advance the circadian clock, shifting wake-up and sleep times earlier.

“If you wake up before the sunrise, try to get some sunshine in your eyes once it comes out.”

“If you don’t see it before noon and your view afternoon sun you shift your clock later and later.”

“If you get bright light exposure to your eyes in the 1-2 hrs after your temperature minimum, you will adjust your circadian clock such that it will make you want to go to sleep earlier that night and wake up earlier in the subsequent mornings.”

“Sun dominates.”

“It’s all about the timing of light viewing relative to your temperature minimum.”

“Viewing bright light in the 3-4hrs prior to your TM will make you want to wake up later the next day.”

“Viewing Sunlight* In the morning: elevates energy & shifts to-sleep time earlier”

“Remember viewing light, exercise and eating in the four to six hours before your temperature minimum will delay your clock. Eating, viewing sunlight, and exercising, you don't have to do all three but some combination of those in the four to six hours after your temperature minimum will advance your clock.”

“If I understand correctly, what you're saying is if your typical wake up time is say, 7:00 a.m., then your low point in temperature probably occurs somewhere around 5:00 a.m.. - Yeah. - And if you view light right around then it's going to essentially advance your clock.”

“if you expose your eyes not your skin but your eyes to Bright Light in the 2 hours or so maybe 3 hours prior to that temperature minimum time so if you wake up at 7: a.m. 5 a.m. is your temperature minimum so in the two hours maybe three hours prior to that you're going to shift your wakeup time and your toed time what's called a phase delay a shift in your circadian rhythm by about an hour”

“nonetheless that morning sunlight viewing after your temperature minimum advances your clock makes you want to get up earlier go to bed earlier viewed before delays your clock makes you want to get up later go to bed later”

“given that if you view bright light in the two to three hours after your temperature minimum you advance your clock meaning you pull back your clock to want to wake up a bit earlier and go to sleep a little bit earlier by about an hour”

“If you expose your eyes to bright light in the four hours after your temperature minimum, your circadian clock will shift so that you will tend to get up earlier and go to sleep earlier in the subsequent days.”

“in the four hours or so just after that time, viewing light will advance your clock to make you want to get up earlier.”

“if you view bright light in the four to six hours before your temperature minimum, you will tend to phase delay your clock. You will tend to wake up later and go to sleep later.”

“If I were to view bright light in the four to six hours before 4:30 AM, guess what, the next night, I'm going to want to stay up later. And I'm going to want to wake up later the subsequent morning.”

“And if you view light right around then, it's going to essentially advance your clock.”