Sleep Optimization for Knowledge Workers
Treat light as the daily signal for your body clock and plan your mornings and evenings around it.
Light is one of the simplest topics in sleep science to act on, but a talk about it needs clear visuals, practical tips and templates. This deck gives you the structure, from the science of the body clock to routines you can hand out.
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This is a ready-to-use, editable PowerPoint deck of 51 slides on light exposure and sleep for knowledge workers. It covers morning light, evening light management, two routine templates, a tracker, a checklist and a personal blueprint. It suits professionals, trainers, wellness creators and workplace wellbeing teams.
The opening slides frame the problem of circadian disruption in flexible, screen-heavy work and give a short guide to the two broad kinds of sleep. Chapter 1, The Master Lever, shows how light acts as the body clock's synchroniser, then covers morning light with practical strategies such as outdoor exposure or a light therapy lamp, and the dark side, evening light management with warm bulbs, amber glasses and device settings.
Chapter 2 places light inside four pillars: timing, environment, sleep pressure and mind state, with a slide on CBT-I as an introduction. Chapter 3 is the practical heart of the deck, with a Light-First Morning Routine template and a Wind-Down Evening Routine template that starts two to three hours before bed, a tracker showing what to monitor and a daily non-negotiables checklist.
Chapter 4 turns to real-world impact through short case vignettes, a before-and-after slide, a myths slide and a personalised blueprint in five steps. A creator spotlight shows how to share a light-focused routine with an audience, and a closing slide sets one habit for the week.
Tap a slide to enlarge it.
Present chapter 1 and the two routine templates in 30 minutes and ask each person to choose one light habit for the week.
Use the evening light slides to talk about desk lighting, device settings and after-hours messaging for remote teams.
Try the Light-First morning routine for a week and log it with the tracker fields on slide 29.
Download the deck instantly, open it in PowerPoint, Keynote or Google Slides, and edit the templates to fit your own mornings and evenings. Slide 25 is the Light-First routine.
Instant download, no password. One-time payment.
Instant download. Single-user licence.
For your own use: present it, adapt it for your own sessions. Please do not resell or redistribute the file.
Educational content, not medical advice.
Yes. It is a standard .pptx file with editable text, shapes and tables, so you can change wording, colours and order and add your own examples. It opens in PowerPoint and Keynote, and you can upload it to Google Drive to open in Google Slides. Layouts can shift slightly if a font is missing, so check the slides before presenting.
This deck is part of Sleep Optimization for Knowledge Workers, ten decks sold singly for INR 99 (USD 1.49) or together for INR 599 (USD 7.99). The others are: 7-Day Sleep Reset; Bedroom Environment Optimization; Caffeine Timing and Performance; Circadian Rhythm Basics; Evening Routine Design; Sleep Hygiene for Busy Adults; Sleep Tracking Without Obsession; Stress and Sleep Loops; Travel and Shifted Schedule Recovery.
Both. The light chapters and templates suit a short presentation, and the checklist, tracker and five-step blueprint let a learner set up their own routine.
It mentions a light therapy lamp as an option when outdoor light is not practical. Anyone with eye conditions, a mood condition or a medication that affects light sensitivity should ask a health professional first.
No. The Light-First routine starts with going outside in the morning, and the evening routine begins with dimmer, warmer lighting and fewer screens. Lamps and glasses are listed as optional extras.
₹99 including 18% GST for buyers in India, or $1.49 for buyers outside India. One-time payment, no subscription, with an automatic invoice.
Instantly. Your download page opens the moment payment succeeds, and a permanent link is emailed to you. No account or password is needed.
Yes. It is standard PowerPoint (.pptx), so you can change text, add your logo and remove slides. It opens in PowerPoint, Keynote and Google Slides.
Because it is a digital download, files are not refundable once downloaded. We always refund a duplicate charge or a failed delivery, and if a file is corrupted and we cannot fix it within 3 working days. Full terms: bodhih.org/refunds.
Measure the skill with an assessment.
Measure the skill with an assessment.
Turn your light routine into an individual development plan (IDP) on Jobulary, with a morning habit, an evening habit and a review date.
Bodhih Training delivers live corporate programmes on wellbeing, energy and healthy working habits.
A complete workshop on the topic.
A complete workshop on the topic.
