Can you sleep better without pills?
For many people, yes, by using light as a time signal instead of something you just turn on or off. Your biological clock reacts more strongly to the pattern of your day than to what you do in the last fifteen minutes.
This means your morning is just as important as your evening. Most advice only focuses on that last hour, thereby missing half the picture.
Why does a light routine start in the morning?
Because bright light shortly after waking sets your clock. The stronger that signal, the clearer your body knows in the evening that it's bedtime.
Those who sit indoors all day with curtains half-closed have a vague clock. It then reacts more strongly to evening light. We explain this connection in why not everyone reacts the same.
What does the day look like?
| Moment | What you do with light |
|---|---|
| First hour after waking | As much daylight as possible, preferably outdoors |
| During the day | Work near a window, no restriction needed |
| Two hours before sleep | Turn off main lighting, turn on bedside lamps |
| Last hour | Soft warm light, calm content |
| Last twenty minutes | As little light as possible, fixed sequence |
None of these steps cost money. That's exactly why they come before a filter, not after.
What do you do if you have to work late in the evening?
Then you tackle the light part and accept that the rest remains. Work is a mental stimulus, and no lens helps against that.
Our SLEEP tempers the range that inhibits your melatonin, so that the light signal is at least correct. When it's best to put it on is in when to put on your evening glasses.
How long does it take to work?
Allow two to three weeks. A biological clock shifts gradually, and a single good night doesn't say anything about whether the routine works.
During that period, change as few other things as possible. Otherwise, at the end, you'll know something has changed, but not what.
This article is intended as an explanation, not as medical advice. For persistent sleep problems, a general practitioner is the appropriate contact. If you use sleep medication, never stop without consultation.
