Light Therapy Glasses for Sleep: Morning vs Evening Protocols Explained
Why Timing Matters Light sets the body clock. When used correctly, light therapy glasses for sleep shift circadian phase so you fall asleep and wake at more predictable times. The goal is simple: deliver bright, blue-enriched light to the eyes when your brain expects daylight - avoid it when your brain expects dusk. The Morning Protocol: Phase Advance Use the glasses soon after waking, ideally within 30-60 minutes. Start with 20-30 minutes at a comfortable brightness while you read, stretch, or plan the day. Morning exposure advances the clock, moving sleepiness earlier at night. It suits early work starts, jet lag after west-to-east travel, or winter schedules with dark mornings. The Evening Protocol: Phase Delay For natural night owls or late shift workers, evening use can push sleep later without fragmenting it. Wear the glasses 10-12 hours after your usual wake time, finishing at least two hours before bed. Keep the session shorter, 15-20 minutes - to reduce overstimulation. ...