The biological clock can only be synchronized with bright light during the day and dim light in the evening. Most people are unaware of the low light levels they experience indoors throughout the day. In most cases, they receive below 100 lux in their eyes, which is considered biological darkness. This is a major cause of sleep problems, lack of energy during the day, mood problems, and depressive feelings.
To maintain a healthy biological clock, ensure you receive at least 500 lux in your eyes during the day. In the evening, reduce exposure to less than 10 lux, and at night, less than 1 lux. Outdoors, when the sun is up, you naturally receive thousands of lux. Indoors, you need to compensate for the lack of daylight. Sit close to a window and install bright electric lights to ensure you always receive at least 500 lux.
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