MY FULL WINTER ROUTINE: Light, Food and Sleep Tools That Actually Work

ROADMAP - only through November 20 - https://www.sarahkleinerwellness.com/winter-roadmap

FERRITIN SUMMIT (unavailable after SUNDAY) - https://www.sarahkleinerwellness.com/offers/KtFmpmTi/checkoutCan a red light panel replace morning sunlight?

Sarah explains why it can't, and how to get enough light in winter.Plus the winter tools she uses: a 10,000 lux target outdoors, a 3-hour pre-bed lighting rule, and what to eat and when.

Sarah Kleiner shares her winter light and routine tools, based on her work with clients in places like Alaska, Florida and Austria.

She covers:Why a red light therapy panel has no blue light, and why she says you can't "hack" morning sunlight with one

Getting about 10,000 lux outside, and using a Lux Session Timer to see how long that takes (she says usually 10–20 minutes)

What she does if you're up before sunrise: red light preconditioning, eating something, and yellow blue blockers for dark drives

How she uses light boxes, with a caution that overuse made her jittery and anxious

Office tools: an incandescent bulb at your desk, and going outside midday

Meal timing: why she says breakfast is a circadian anchor, and why most people shouldn't stop eating at 4 PM

A study where 17 people spent 6 hours a day at 59°F for 10 days. They grew more brown fat and burned about 100–200 extra calories a day without shivering.

A study of 809 adults in Spain: bright days and dark nights were linked with lower BMI, body fat, triglycerides and insulin resistance.

Night lighting: keeping lux at 10 or below for the 3 hours before bed, and violet-light glasses for TV

MY FULL PRODUCT GUIDE https://s3.amazonaws.com/kajabi-storefronts-production/file-uploads/sites/2147573344/themes/2150788813/downloads/07fbda0-d61e-e4dc-1c64-f4d5fa848acc_OCTOBER_2026_PRODUCT_GUIDE.pdf

Amazon Storefront with budget winter sleep tools - https://amzlink.to/az0wyxgc3dlRK

LINKS MENTIONED:Roadmap - https://www.sarahkleinerwellness.com/winter-roadmap

MyCircadianApp - Code SARAHK - https://get.mycircadianapp.com/cXOl/SARAH

Sauna Space Glow Light (don't buy until November 1st - use code SARAHK) - https://sauna.space/products/glow-infrared-therapy-light?sca_ref=9407238.JOVWINJQk7i97H

Strainless Incandescent - (code sarahk) - https://strainlesslighting.com/SARAHK

Bon Charge mini red light panel (code sarahk) - https://boncharge.com/?rfsn=8137587.3a34eb

Sperti Vitamin D Lamp - code carnivoreyogi10 - https://www.sperti.com/?ref=3397

Chroma Sky Portal Light Box - code SARAHK - https://getchroma.co/products/sky-portal?sca_ref=10069991.AKjRuyXrQky7O00B

Chroma Flash light - code SARAHK - https://getchroma.co/products/chromatorch?sca_ref=10069991.AKjRuyXrQky7O00B

Chroma TV watching Blue blockers - code SARAHK - https://getchroma.co/products/nightshades?sca_ref=10069991.AKjRuyXrQky7O00B

Viva Rays Daytime Lenses (I use the GLO - code sarah) - https://vivarays.com/sarah

TIMESTAMPS:

0:00 Intro: winter tools and what's ahead

2:25 Can a red light panel replace morning sunlight?

3:43 Before-sunrise routine: red light and lemon water

5:04 Lux Session Timer: how long to stay outside

5:52 Eating before sunrise and blue blocker