Circadian Photobiology & Light Hygiene Screener

Yes, 10-20 minutes outdoors without sunglasses every morning. Only on sunny days or during my morning commute. Look through a closed glass window or rely on artificial indoor lighting. Wake up in dark, immediately scroll smartphone screen in bed.

Dim amber floor lamps, candlelight, zero overhead LED fluorescent lights. Dimmed room lights, blue-blocker software on screens. Normal bright ceiling lights on until right before sleep. Bright overhead fluorescent lights and watching TV / phone in bed in the dark.

Pitch black; blackout curtains, zero LED standby lights or sleep mask. Mostly dark with some street light filtering through curtains. Notable ambient light, clock radio displays, or night lights. Sleep with TV on or light entering through open door.

Regularly step outside at dusk to signal to my retina that night approaches. Sometimes notice the sunset while traveling or walking. Rarely see sunset; usually working inside office or home. Never pay attention to solar angles.