Bryan Johnson's Morning Light Routine: 10,000 Lux Lamp and Sunlight (2026)

Habit 9 of the 10 sleep habits in his January 2026 protocol is to get outside within the first 15-30 minutes of waking to set your circadian rhythm, or to "use a light therapy device (10000 lux) if natural sunlight isn't available."

The January 2026 protocol says "My eyes get light from a 10,000 LUX for 3-4 min as I'm up before the sun." His April 2026 morning routine says he wakes around 5 am and uses "a 10,000 lux light for 6 min to simulate natural morning light," right after oral hygiene.

Neither source names a brand. The Carex Day-Light Classic Plus is a 10,000 lux lamp we list. Carex lists 10,000 lux at 12-14 inches, a 16 by 13 inch screen of 192 LEDs, 100% UV protection, a separate 5,000 lux task mode, and a weight of 9.35 lbs.

Carex says to sit 10-12 inches away within an hour of waking for 20-30 minutes each morning, much longer than his 3-6 minutes. It also says not to stare at the light, not to use it late in the day because that can disrupt sleep, that it is not recommended for people with light sensitivity, and that transition lenses block the benefit. Follow the manufacturer's directions and your doctor's advice over one person's routine.

The same protocol lists screens off 60 minutes before bed and red rather than blue light in the evening. Bright light early and dim, warm light late are two halves of the same circadian habit in his routine.

These sources show what Bryan Johnson does and what Carex claims for its own lamp. They do not name his device, do not explain why his session is shorter than the manufacturer's, and do not show outcomes for either duration.