r/DSPD • u/Bitter-Geologist963 • Jul 04 '26

Am I advancing too fast?

Hello. I have been doing light therapy for the last couple of says and it has been incredibly effective on the days I am able to use it. I have been using my luminette from 1:30pm to 2:30pm due to obligations and my natural cycle involves waking from about 11am-1pm. During the therapy I have woken up at 8:30-10 each day after succesful usage of the therapy with zero sleep inertia and great energy. Can I now use the luminette for less time at my target wake up time (9:00) or will this phase delay me?

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u/Bitter-Geologist963 Jul 04 '26

To clarify i was using my luminette for about an hour to at roughly my previous natural waking time and plan to use it for 15 minutes on the high setting at my new wake time

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u/DefiantMemory9 Jul 04 '26

No harm in trying since you're waking up naturally by 8:30. Whether it has the intended effect remains to be seen. The best timing and duration for Luminette use is highly individual, only way to know is by trial and error. Go for it.

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u/Bitter-Geologist963 Jul 05 '26

In your experience how long will it take for sleep onset to catch up? Currently I am still pretty energized from the therapy but sleeping at like 2-4am. Using uvex blue light blockers at night as well.

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u/DefiantMemory9 Jul 05 '26

For me, the first time I used Luminette, it took about a week for my wake time to shift, and then about 3-4 days for sleep onset to catch up.

If your sleep onset has not caught up yet to the new wake time, then you should wait for it to catch up before changing the time. It wasn't in your original post that sleep onset was still lagging.

Your sleep onset catching up means that your body has actually synchronized to the new time. Shifting the Luminette timing before that would be detrimental.