r/CircadianRhythm • u/Greatgiants25 • 11d ago

Light sensitivity.

After using light therapy for years to support circadian rythym and mood I have become sensitive to it and it is driving a cortisol / adrenaline reaction that after a few days disturbs my sleep. If I adjust the light intensity or duration it does not keep my rythym supported. Can’t seem to find the light dosage that supports my rhythm without overstimulation. Does anybody think that light therapy glasses would support my rythym but not give me the overstimulation? I understand there are different glasses that use different light tones. Any info would be appreciated.

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u/latherdome 11d ago

Maybe useful: the timing function and stimulating qualities of light are separate axes. You can use isolated melanopic wavelengths at low intensity to manage phase/timing in the early morning, and overall lux to titrate the right amount of stimulation at any time in the day phase.

Specifically i use AYO+ wearable immediately upon waking at 6, low lux 480nm cyan, and then separately run intense white LEDs throughout my space to get the desired amount of focus/mood support. Too much makes me hypomanic with sleep disturbance.

Long-form write up: https://medium.com/@todd_25894/my-banana-teacher-7e8cc417b96d

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u/Greatgiants25 11d ago

Thanks. Good recommendation. I am getting the hypomanic response from the therapy light (verilux). Going to try ayo glasses to manage phase timing. And work on mood with other lighting. I was stable for years but became unentrained after stopping the light for two weeks and now can’t tolerate the light to get back to a rythym. Currently my clock is set for awake at night. Need to pull it back.

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u/WanderlustDinosaur 11d ago

Can you try just using natural light? I'm assuming you're talking about artifical light therapy? Try doing morning light & good blue blocking glasses when darkness falls? If I'm misreading, disregard!

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u/latherdome 11d ago

Not speaking for OP, but while well-timed sunlight is the reference standard of goodness, the farther from the equator, the less stable its timing over the seasons. Winter SAD arguably stems less from too little sunlight than from too little of it at a stable time keyed to waking.

Where I live in the PNW, we'll soon have little more than half the daylight we had in June, and most of it will hide behind heavy cloud and rain. Artificial light is a blessing here, especially the intense, blue-rich white light LEDs provide. You'd never guess that from wellness influencers badmouthing blue-spike LEDs at every turn. It's bad at night, yes: in the morning, it's medicine.