How bright should your wake-up light be?

The right brightness is the one you can wake with comfortably. It should feel like morning arriving in the room, not like someone has switched on every ceiling light.

Start softer than you think. If the light wakes you too early, lower the brightness or move it slightly further away. If you sleep through the sunrise phase, increase the brightness or angle it so more light reaches your face.

Room conditions matter too. A dark winter bedroom may need more light than a bright summer room. Heavy curtains, bedside height and how far the light is from you all change how the sunrise feels.

Think of brightness as a setting to tune, not a test to pass. Give yourself a few mornings, make one change at a time, and keep the rest of the routine steady.