There are several effective methods that can help you get to know your circadian rhythm. Let’s quickly break them down: Chronotype Questionnaire It can help determine whether you are an early bird or a night owl, depending on your sleep and wake preferences on workdays and work-free days. This can give insight into your sleep schedule and tendencies. The most well-known chronotype assessments are the Munich Chronotype Questionnaire (MCTQ) and the Morningness-Eveningness Questionnaire (MEQ). To learn more about chronotypes click here. Actigraphy Involves wearing a wristwatch-like device that measures your movement and sometimes also exposure to light for several days. This data can then be analyzed to determine your circadian rhythm. Sleep Diary Keeping a sleep diary can also help you understand your sleep-wake cycle. This involves tracking your sleep patterns and habits, as well as any external factors that may impact your sleep. While it may not directly identify your chronotype, a sleep diary can indicate whether you are more of a morning or evening person. Melatonin Levels Specialized laboratories offer kits to help assess your Melatonin Dim Light Onset (DLMO). This usually is part of research projects and might be offered by sleep clinics. Hair Follicle Test There are specialized companies offering insights into your chronotype through a blood test or hair analysis test. Circadian Health Apps Specialized apps or devices often use algorithms based on various methods of chronotype assessment, such as questionnaires, sleep metrics, and biomarkers, to provide you with a personalized assessment of your chronotype.

When people suffer from disruption to their natural body rhythms, the most likely cause is because of irregular exposure to natural light and an overreliance on artificial lighting. Disrupting your biological rhythm can lead to a series of health consequences, such as sleep disorders, decreased productivity, and overall well-being. If you’re experiencing any of these issues, understanding circadian light and its impact on your body could help mitigate them. By learning about the role of natural light in regulating our biological clocks, you can make informed decisions to align your daily routines with your natural rhythms. In this article, we’ll go over what circadian light is precisely and how to use it to benefit your natural rhythms. What Is Circadian Light and How Does It Affect the Body’s Rhythms? Circadian light is a combination of natural and artificial light sources that aligns with and supports our bodies’ 24-hour biological rhythms. These rhythms, known as circadian rhythms, are influenced by our environment’s light and dark cycles. Historically, humans synchronized their daily activities solely with the sun’s rising and setting, which ensured our internal clocks were in tune with natural light patterns. However, in the modern era, many people have weird routines or social-lifestyle limitations (like waking up early for work), which mistime our internal clocks and lead to multiple health issues over the long term. There are various types of light throughout the day, and each affects our body differently. For example, the bright light of the morning signals our bodies to wake up, while the warmer light of the evening prepares us for rest. Did you know? Just 20-30 minutes of natural sunlight in the morning can help reset your internal clock and improve sleep quality at night. The Science Behind Circadian Light Circadian Light is more than simple daylight—it is rather a sophisticated interplay between bright and dim light and its timing. Think of how many different types of light you see during the day. You have the dawn’s almost blueish light, the bright daylight in the afternoon, and the warm light in the evening, all with varying intensity. This complex interplay of light signals influences our biological rhythms significantly.   At the core of our internal clocks is the suprachiasmatic nucleus (SCN), a group of nerve cells in the brain that act as the master clock. The SCN receives light signals from our eyes and uses these neuronal signals to regulate the production of crucial hormones, such as melatonin. Because of that, biological rhythms are driven by the daily cycle of light and darkness. The SCN synchronizes these rhythms across various bodily functions, from sleep-wake cycles to body temperature regulation, by detecting light through special photoreceptor cells. For instance, exposure to bright blue-enriched light during the daytime signals the body to stay awake. New Circadian Light Technologies Three main circadian light technologies are becoming popular lately. These lighting technologies are crucial for creating environments that support our natural circadian rhythms in the absence of constant natural daylight: Dynamic Intensity: Intensity tuning refers to adjusting light brightness levels to suit specific needs or times of the day. This concept is crucial in circadian lighting systems as it helps mimic the natural variation of daylight and ensures you get bright days and dim nights. Color tuning: Color tuning, or color temperature tuning, involves adjusting the color temperature of the light. The color temperature is measured in Kelvin (K) and can range from warm (yellow/red tones) to cool (blue/white tones). Light frequency, measured in nanometers (nm), can also represent color. This measurement indicates whether the light has longer or shorter wavelengths. By adjusting these frequencies, we can mimic the natural shifts in light from sunrise to sunset. Time-specific lighting: Scheduling light changes to align with natural circadian cycles. For example, bright, blue-enriched light during the daytime and dim, warm light in the evening. Did you know? Maintaining a consistent sleep schedule, even on weekends, can improve your circadian rhythm, leading to better sleep and overall health. How Circadian Light Affects the Body Circadian light profoundly impacts multiple bodily functions by regulating our internal biological clock. Here are some of the most important: Sleep Patterns One of the most noticeable effects of circadian light is on sleep patterns. Exposure to natural light during the day helps to synchronize our circadian rhythm with the 24-hour day, which helps you feel awake in the morning and prepares your body for sleep at night. Conversely, excessive exposure to artificial light, mainly blue and bright light from screens, can suppress melatonin production, which might cause difficulty falling asleep and poor sleep quality. (unless you are trying to stay awake and move your sleep to a later hour). How can you improve these sleep patterns? Start your day by getting at least 20-30 minutes of natural sunlight soon after waking up. In the afternoon, spend as much time as possible in natural light. If you work indoors, take frequent breaks to walk outside. A great natural hack is to expose yourself to sunset, which can reduce the negative effects of bright artificial light at night (e.g. TV or smartphone screens). Hormone Release Circadian light also affects the release of various hormones in your body. For example, cortisol, the hormone that keeps you awake during the day, peaks in the early morning. Similarly, circadian rhythms and light influence the timing of other hormones, such as insulin, which regulates blood sugar levels. Insulin is arguably one of the most essential hormones, as disrupting these rhythms can contribute to metabolic disorders like obesity and diabetes. Digestion and Metabolism The timing of light exposure also plays a role in digestion and metabolism. Our digestive system is tuned to be more active during daylight hours when food intake typically occurs. Circadian rhythmicity influences the timing and efficiency of digestive processes, including the production of digestive enzymes and the absorption of nutrients. A misaligned circadian rhythm can lead to digestive issues and metabolic syndrome. Mood and Mental Health Circadian light significantly impacts mood and mental health. Daily exposure to natural light helps balance neurotransmitters like serotonin, which affect mood and emotional well-being. Conversely, lack of natural light and chronic exposure to artificial light at night are linked to increased risks of depression, anxiety, and other mood disorders. Seasonal Affective Disorder (SAD) is a prime example of how reduced daylight during winter months can lead to depression. Did you know? Light therapy can reduce symptoms of Seasonal Affective Disorder (SAD) by up to 60%, making it a valuable tool for improving mood and mental health during the darker months. Immune System Regulation Circadian clocks influence the immune system by regulating immune cell production and release timing. Studies show that disruptions in circadian rhythms can impair the function of immune cells such as T cells and natural killer cells. This can lead to increased susceptibility to infections and reduced effectiveness of vaccines. Cognitive Functions Light exposure, mainly blue and bright light, affects cognitive functions by regulating melatonin and cortisol levels. Light exposure during the day enhances cognitive performance by improving alertness and concentration. Studies have demonstrated that disruptions in circadian rhythms can lead to cognitive impairments, such as reduced attention, slower reaction times, and poorer memory. Cardiovascular Health Circadian rhythms are crucial in cardiovascular functions by regulating heart rate and blood pressure. Research indicates that blood pressure and heart rate follow a circadian pattern, peaking during the day and dipping at night. Disruptions in these rhythms, often caused by irregular light exposure, are associated with increased risks of hypertension, heart attacks, and strokes. This explains why there’s a higher incidence of strokes and heart attacks in the morning hours, particularly during the shift to daylight saving time. How to Align with Circadian Light Cycles Aligning your daily routines with circadian light cycles can significantly enhance your health and well-being. Here are some practical tips to help you optimize your light exposure throughout the day: Morning light exposure: As soon as possible after waking up, expose yourself to natural sunlight. Aim for at least 20-30 minutes of outdoor light. This helps reset your internal clock and signals to your body that it’s time to be awake and alert. For example, a morning walk or having breakfast near a window are effective ways to get this exposure. Maximize daylight exposure: Spend as much time as possible in natural light throughout the day. Take regular breaks to go outside or sit near windows. Consider using light therapy glasses to mimic natural daylight for those in environments with limited natural light. Evening light reduction: Reduce exposure to artificial blue light from screens (phones, tablets, computers, and TVs) in the evening. Use features like “night mode” or blue light filters on your device to minimize their impact. Blue light can suppress melatonin production, and increase alertness which makes it harder to fall asleep. Dim the room lights and ensure you are not in a bright environment. Optimize your bedroom for sleep: Ensure your bedroom is dark, cool (e.g. 18-19°C is recommended but this is individual), and quiet. Use blackout curtains to block external light in case you are getting bright light too early (e.g. in the summer when bright light can be hours ahead of your wake-up time), and remove or minimize electronic devices that emit light. A sleep-friendly environment facilitates better sleep significantly. Keep a consistent sleep schedule: Go to bed and wake up at the same time every day, even on weekends. This consistency reinforces your circadian rhythm and improves overall sleep quality. Did you know? Exposure to blue and bright light from screens or lamps can delay melatonin production and significantly affect sleep patterns. Case Studies on Circadian Light Understanding the practical implications of circadian light in our daily lives can be challenging without looking at real-world examples and case studies. Here, we look at a notable experiment that highlights the impact of circadian light on health and well-being. The Effects of Circadian Light in the Workplace A recent study from the University of Illinois at Urbana-Champaign and Northwestern University revealed significant benefits of natural light exposure in office environments. Office workers with access to natural light slept 46 minutes longer on average, had better sleep quality, and experienced improved physical activity and overall quality of life compared to windowless environments. This study highlights the importance of designing office spaces that maximize natural light exposure to enhance employee health and productivity. The study measured light exposure, activity, and sleep using actigraphy, a method involving a wrist-worn device that records motion and light exposure. The results indicated that employees with windows in their offices received 173% more white light during work hours than those without windows, highlighting the critical role of natural light in regulating circadian rhythms and promoting health. Improve Your Bodily Rhythms with Proper Circadian Light Understanding how circadian light works is crucial to avoid serious health issues and sleep disorders. Try the tips in this article and see how they improve your overall well-being. While this article provides general tips, for personalized circadian light guidance tailored to your specific needs, consider using apps or tools designed for your particular circadian health and chronotype. If you found this article helpful, check out our other content on the blog.

As humans, we have an internal biological clock known as the circadian rhythm that regulates our sleep-wake cycle. Sometimes, due to changes in work schedules, jet lag, or other factors, our circadian rhythm can be disrupted. As a result, it causes difficulty in falling asleep, staying alert, and waking up at the right time. However, there are ways to adjust and regulate our circadian rhythm, one of which is light therapy. Light therapy glasses have been designed especially for those who struggle with sleep disorders caused by disrupted circadian rhythms. By wearing these glasses for a specific duration of time each day, the body can adjust its circadian rhythm and promote better sleep. Click here to explore how AYO light therapy glasses work. Adjusting Your Circadian Rhythm: Tips for Using Light Therapy Glasses Consistent Usage: Use your light therapy glasses at the same time each day. Timing: The best time to use the glasses depends on your sleep issues. If falling asleep is difficult, use the glasses in the evening. If waking up is the problem, use them in the morning. Duration: Wear your glasses for approximately 20 to 30 minutes, depending on the intensity of light and your circumstances. Monitor Progress: You can use the AYO app for tips and most precise results.Keep track of your sleep patterns to observe any changes. If there’s no significant improvement after a consistent period of use, consult a healthcare professional.

Diagnosing SAD can be challenging as it shares symptoms with other types of depression. However, one of the key criteria in diagnosing SAD is the onset and remission of symptoms with changing seasons. A person must experience two or more consecutive seasonal episodes of depression to be diagnosed with SAD. To diagnose SAD, a doctor may conduct a physical exam and review the medical history of the patient. They may also ask about specific symptoms and when they occur, as well as any family history of depression or SAD. Healthcare professionals may use various tools and assessments such as the Seasonal Pattern Assessment Questionnaire (SPAQ) or the Structured Interview Guide for the Hamilton Depression Rating Scale with Seasonal Affective Disorder Supplement. These tools can help determine if a person’s mood changes are related to seasonal patterns.

AYO stands out from the sleep apps and wearables with its unique approach to improving sleep quality through light therapy. While others focus on tracking sleep patterns, AYO takes a proactive step by using light therapy glasses to regulate the body’s internal biological clock, offering an easy-to-implement and easy-to-use tool for better sleep. Light Therapy Light therapy has been used for decades as a treatment for various sleep disorders, such as insomnia and circadian rhythm disorders. AYO is the first company to integrate light therapy into wearable glasses combined with Chronobiology advice, making it the world’s first Circadian Health Wearable. This allows for more targeted and effective delivery of light therapy, as the glasses can be worn during daily activities at closely targeted time points and do not require the user to sit in front of a special lamp for extended periods. Use of Light Therapy Glasses AYO’s light therapy glasses emit a specific wavelength of light that replicates natural sunlight. This light stimulates the production of melatonin, the hormone responsible for setting the body clock. By using AYO’s glasses in the morning, users can reset their internal clock to match their desired schedule. The result is a night of higher quality sleep, helping users fall asleep faster and enjoy deeper, more restful rest. Why Choose AYO? AYO stands out from generic sleep wearables and light therapy devices by prioritizing proactive solutions over passive data gathering. Unlike conventional devices that merely track your status, it focuses on addressing the fundamental aspect of your biological foundation—the circadian rhythm. Recognizing that the circadian rhythm plays a pivotal role in sleep and overall health, AYO takes a unique approach by empowering users to leverage their own biology to achieve personalized goals, distinguishing itself as a solution that actively guides individuals toward better sleep and health outcomes. By seamlessly integrating light therapy glasses with expert guidance in chronobiology, AYO achieves tangible and rapid results. AYO is not your typical light therapy device. It stands out by actively improving your biological foundation—your circadian rhythm. Instead of just tracking data, AYO helps you leverage your circadian rhythm for personalized goals. It recognizes the vital role of your circadian rhythm in sleep and overall health. This unique approach combines easy-to-use light therapy glasses with expert guidance. The result? Rapid and noticeable improvements for better sleep and overall well-being.

Ever wonder why you wake up on some days feeling like you can conquer the world while, on others, you can’t even roll out of bed? Why do you struggle with jetlag, and why do afternoon naps seem so appealing? The answer to all those questions is circadian health. Your circadian health affects multiple bodily processes, including your sleep-wake cycle, mental state, and behavior. When something disrupts your circadian health, you get sleepy, have low energy, and mood swings. In this article, we’ll explore how circadian health works, its impact on your health, and how to fix it. What Is Circadian Health Circadian health refers to having well-functioning biological rhythms properly synchronized with your environment and lifestyle. When you have good circadian health, your body effectively: Regulates sleep and wakefulness at appropriate times. Produces hormones at the right moments. Maintains stable energy levels throughout the day. Controls body temperature fluctuations. Manages hunger and digestion cycles. Coordinates cognitive performance and alertness. Think of circadian health as your body’s ability to anticipate and adapt to daily patterns. The quality of your circadian health directly impacts crucial aspects of your life such as sleep quality, mental clarity and physical energy. For example, someone with optimal circadian health naturally feels energized in the morning, maintains steady alertness during the day, and becomes sleepy at night – all without relying on stimulants or sleep aids. The Difference Between Circadian Rhythm and Circadian Health While often used interchangeably, circadian rhythm and circadian health are distinct concepts. Your circadian rhythm is the biological process – your internal 24-hour clock regulating sleep, hormones, and other bodily functions. Think of it as the mechanism itself, like having a watch. This rhythm exists whether it’s working optimally or not. Circadian health, on the other hand, refers to how well your circadian rhythm functions and how aligned it is with your environment and lifestyle. It’s like the difference between a watch and a watch that keeps accurate time. Good circadian health means your internal rhythms are well-synchronized with natural light-dark cycles and your daily activities, leading to consistent energy levels, stable mood, and quality sleep. For example, someone might have a natural circadian rhythm that makes them sleepy around 10 PM, but poor circadian health could mean they’re unable to fall asleep until 2 AM due to factors like irregular light exposure, inconsistent meal times, or mistimed exercise. Just as you can have good or poor cardiovascular health, you can have optimal or disrupted circadian health. Did you know? An adult’s natural internal clock is on average 24.2 hours. We use external stimuli to help entrain this rhythm daily to 24 hours. How Does Circadian Health Work? Circadian health revolves around several biological clocks throughout the body, all coordinated by a master clock in the brain called the suprachiasmatic nucleus (SCN). This master clock operates on a cycle slightly longer than 24 hours and needs to adjust itself regularly to stay aligned with Earth’s day-night cycle. Your body relies on environmental cues called zeitgebers to maintain proper alignment. While light is the most influential zeitgeber, other factors, such as meal timing, exercise patterns, and social interactions, also play important roles in regulating your circadian health. Light exposure particularly impacts your circadian health through specialized cells in your eyes that detect brightness and communicate directly with your master clock. These signals trigger the release or suppression of key hormones like cortisol and melatonin. Cortisol peaks in the morning to increase alertness, while melatonin rises in the evening to prepare for sleep. Additionally, every major organ and tissue in your body contains its own biological clock. These peripheral clocks control local functions like digestion and liver activity while synchronizing with the master clock. When all these systems align correctly, you experience natural energy patterns, regular sleep-wake cycles, consistent hunger signals, and stable cognitive function throughout the day. Chronobiology and Genetics: The Science Behind Circadian Health Chronobiology, the study of biological rhythms in living organisms, reveals that circadian health is deeply rooted in your genetic makeup. These biological rhythms aren’t just habits – they’re encoded in your DNA through specific genes that regulate your internal clock. Scientists have identified several “clock genes” influencing whether people naturally feel alert or sleepy. These genes create proteins that rise and fall in a rhythmic pattern, controlling various aspects of physiology. The most well-known are the PER and CLOCK genes, which work together to regulate circadian timing. Your genetic profile influences whether you’re naturally an early bird (morning chronotype) or a night owl (evening chronotype). Early birds tend to have a variation of the PER gene that makes their circadian rhythm run slightly faster, causing them to wake up and feel sleepy earlier. Night owls often have a different genetic variation that extends their natural day. Having said that, your genes aren’t your destiny. Environmental factors and behaviors can influence how these genetic predispositions express themselves. Understanding your natural chronotype can help you work with your biology rather than against it, leading to better circadian health. What Happens When Your Circadian Health Is Off? Your circadian health is a very powerful yet fragile internal process. You’ll have lots of energy, good sleep, and mood if you consistently keep it healthy. Conversely, poor circadian health causes a lot of issues to your body, such as: Sleep disorders: Improper circadian health makes it a lot harder to fall asleep, which can lead to insomnia, and irregular sleep-wake patterns. Mental health issues: Irregular sleep makes you more prone to depression, anxiety, and mood disorders. Cognitive issues: Poor circadian health can lead to reduced concentration, memory problems, and decreased cognitive performance. Health disorders: Out-of-synch circadian health increases the risk of significant health issues such as obesity, diabetes, and heart attacks. Fatigue: When you don’t sleep well, you’re not rested enough, leading to significant fatigue and decreased energy levels. But, what causes poor circadian health? The major factors are typically: Consistent travel across time zones Shift work Illness Stress Excessively bright sleep environment Social/study habits leading to irregular bedtimes How to Maintain Proper Circadian Health Consistency is one of the most important things to establish regarding circadian health. To keep your circadian health and rhythms in check, you must have consistent daily habits like: Keeping a regular schedule: When possible, keep a regular schedule for most parts of your life, such as meal times. If you usually have breakfast, lunch, and dinner, try having all three around the same time. Establishing a regular sleep routine: Try going to bed and waking up at the same time every day, even on weekends. Of course, weekends can be an issue to keep regular, but try to stick to as much of a regular sleep routine as possible for at least six days a week. Physical activity: Exercising regularly helps your body in many different ways, one of which is your circadian health. Exercise regularly throughout the week, even if it’s just light physical activity. Optimizing your sleep environment: Keep your bedroom as dark and quiet as possible, and also cool (18-19°C). For example, you could use blackout curtains, earplugs, and a sleep mask. Limiting blue light exposure: The light from your screen can impact your circadian rhythm, especially for long periods and before bedtime. Reduce or eliminate screen time from phones, tablets, and computers at least an hour before bedtime. Ideally, avoid using such devices during this time. Morning light exposure: Get outside for at least 30 minutes after waking up. It’ll significantly improve your circadian health, and sunlight has been shown to help with mood and energy levels. Healthy diet: Avoid heavily processed foods, heavy meals, caffeinated drinks, and alcohol close to bedtime. Relaxation techniques: Incorporating relaxation techniques can help support your sleep quality. Try incorporating meditation, breathing exercises, or yoga into your daily routine. For example, 10 minutes of daily meditation is enough to start. Limiting naps: Who doesn’t love a good, refreshing nap in the afternoon? Naps are great for the most part, but be careful not to have too many. If you need a nap, make sure it’s no longer than 20-30 minutes, and avoid napping late in the day, as it can make falling asleep a lot harder. Hydrate: Drink enough water during the day but reduce liquid intake in the evening to avoid frequent night-time trips to the bathroom. Mind your body temperature: Warm showers or baths before bed are great as they help your body cool down and relax, signaling your brain it’s time to sleep. Managing stress: Try to manage your stress before bedtime. The more stressed you are before going to sleep, the easier it’ll be to disrupt your sleep. How to Fix Disrupted Circadian Health You managed to keep your circadian health on point for several weeks. You started seeing progress with your sleep, energy levels, and mood. But something happened in your life, and you fell off the wagon. And if yours is out of sync too, here are some ways to fix it: Light therapy: Blue light therapy (not the same blue light from your smartphone) is a common treatment for disrupted circadian health. This procedure involves exposure to a specific light that mimics natural sunlight. Controlling exposure to light can alter melatonin production and fix your disrupted circadian health. Light therapy is often accomplished through a lightbox or blue light therapy glasses. Supplements: One of the first things you’ll hear a person with insomnia do is take melatonin supplements. With melatonin supplements, correct timings and dosage can make a big difference in the effectiveness of the treatment, so ask your doctor for advice before trying this therapy. Melatonin supplements are not suitable for children. Consistent sleep schedule: One of the easiest ways to fix your disrupted circadian health is to adjust your sleep schedule. Write down your typical daily routine, including your work shifts and social gatherings, and create a sleep plan that allows you to be consistent. Did you know? Shift workers often experience circadian misalignment, leading to increased risks of chronic health issues like cardiovascular disease and metabolic disorders. How Circadian Health Affects Your Body Your circadian health influences nearly every system in your body. From your heart rate to your digestion, these internal rhythms regulate crucial physical functions and can impact your overall health. Blood pressure follows a distinct daily pattern, typically dropping during sleep and rising before you wake. This natural pattern can be affected when circadian rhythms are disrupted, potentially contributing to cardiovascular issues. Research shows that shift workers, who often experience circadian disruption, have higher rates of heart-related conditions. Your digestive system also operates on a circadian schedule. The gut has its own biological clock that influences nutrient absorption, metabolism, and the gut microbiome. Eating irregularly or late at night can disrupt these natural rhythms, potentially leading to digestive and metabolic problems. The immune system shows strong circadian patterns too. Many immune functions are heightened during sleep, which is why disrupted circadian rhythms can weaken your body’s defense mechanisms. Hormonal production follows strict daily timing. Growth hormone, which aids in tissue repair, peaks during deep sleep. Cortisol, essential for energy and stress response, naturally peaks in the morning. Athletic performance also varies with circadian timing. Most people reach their peak physical performance in the late afternoon, when body temperature is highest and muscle function is optimal. Understanding these patterns can help optimize workout timing and athletic training. The Impact of Circadian Health on Sleep If you struggle to fall asleep at night or wake up feeling exhausted, your circadian health is probably disrupted. But how does circadian health impact sleep exactly? Mainly through light and darkness exposure. Light exposure during the day keeps your circadian rhythms in sync. As darkness falls, the SCN releases the break on the pineal gland (as it happens during the daytime because of daylight) which leads to the release of melatonin, the primary hormone that signals darkness to the body . Conversely, exposure to natural sunlight in the morning suppresses melatonin, helping you wake up refreshed. The more you align your circadian health and circadian rhythms, the better your sleep, energy, and mood will be. Did you know? Your body temperature drops to its lowest point around the midpoint of your natural sleep phase in the early morning hours, signaling that it's time for deep sleep. Circadian Health and Energy Levels Dips in energy throughout the day can happen, especially the afternoon energy dip, which is a regular part of your circadian rhythm function. But when these lows happen too often or are severe, poor circadian health might be the reason. When your circadian health is disrupted, you feel fatigue and low energy. Why is that? Your circadian rhythms regulate the timing of hormone release, body temperature, and other physiological processes. For example, circadian rhythms regulate cortisol, which helps you feel awake and energetic. It peaks in the morning and gradually decreases throughout the day. Circadian and Mental Health Your circadian health plays a vital role in mental health – when your internal clock is disrupted, it can affect your psychological well-being in numerous ways. Mental health conditions often show strong connections to circadian disruption, and many people experience changes in their sleep patterns, energy levels, and daily rhythms. Seasonal Affective Disorder (SAD) demonstrates one of the most apparent links between circadian health and mental wellbeing. During darker winter months, reduced sunlight exposure can disrupt your circadian system, leading to depression symptoms that typically improve in spring and summer. This is especially common in regions far from the equator, where seasonal light changes are more dramatic. Research has also found connections between circadian disruption and bipolar disorder. People with bipolar disorder often experience significant changes in their sleep patterns during different phases of their condition. Depression and anxiety also show strong ties to circadian health. People with these conditions frequently experience sleep disturbances, changes in appetite timing, and shifts in their daily energy patterns. Circadian Health Across Life Stages Your circadian health changes significantly throughout life, with each age group facing unique challenges and requirements. Infants and Young Children start life without a precise circadian rhythm. Newborns sleep in shorter bursts throughout the day and night, gradually developing more regular patterns around 3-6 months. Young children typically need more sleep and tend toward earlier bedtimes. Their circadian rhythms are strongly influenced by light exposure and family routines. Teenagers experience a natural shift in their circadian rhythm, making them naturally inclined to stay up and wake up later. This biological change often conflicts with early school start times, leading to chronic sleep deprivation. During these years, the body clock can shift by up to two hours, making it difficult for teens to fall asleep early. Though individual differences remain significant, adults generally develop more stable circadian patterns. Work schedules, family responsibilities, and social obligations often challenge natural rhythms. Women may experience additional circadian disruptions due to hormonal changes during menstruation, pregnancy, and menopause. Older Adults tend to shift toward earlier wake and sleep times. They might naturally wake up at dawn and feel sleepy in the early evening. Aging can also make circadian rhythms more fragile, leading to more sleep disruptions and greater sensitivity to changes in routine. Cultural and Geographic Factors also influence circadian health: Different societies have varying meal times and work schedules. Latitude affects natural light exposure patterns. Cultural practices like siestas align with natural afternoon energy dips. Urban versus rural environments create different circadian challenges. Modern Life and Circadian Health Modern lifestyles often conflict with our natural circadian rhythms. From artificial lighting to international travel, contemporary life introduces numerous disruptions to our internal clocks. Social Jet Lag, the mismatch between our biological clock and social obligations, affects many people who maintain different schedules on workdays versus free days. This weekly rhythm disruption can impact health similarly to regular jet lag, leading to fatigue, mood changes, and decreased performance. The rise of remote work has introduced new circadian challenges as well. While flexible schedules can allow better alignment with natural rhythms, the blurred boundaries between work and personal time often lead to irregular sleep patterns and extended screen time exposure. Urban environments present their own set of challenges too. Light pollution, noise, and the 24/7 culture of cities can make it difficult to maintain regular circadian rhythms. Meanwhile, shift work affects millions globally, forcing many to operate against their natural biological timing. Frequent travel across time zones disrupts circadian rhythms through jet lag, requiring careful management strategies. Business travelers and flight crews face ongoing challenges in maintaining circadian health while regularly crossing multiple time zones. Technology and Circadian Health While technology can disrupt circadian health, some can help you fix it. Here are some of the most cutting-edge technologies designed to help you regulate your internal clock: Blue Light Therapy Glasses: These glasses simulate sunlight with a gentle blue light that enters your eyes and stimulates sensory cells in the retina called photosensitive Retinal Ganglion Cells (ipRGCs). This sends a biological signal through the optic nerve towards your body’s master clock located in your brain. Be aware that time of day is of utmost importance when using these devices. Light Therapy Lamps: Light therapy lamps are stationary devices similar to light therapy glasses and you’d typically place these lamps in your bedroom – but only use them in the morning. They work by simulating natural sunlight, helping you regulate your circadian health. Light therapy lamps are handy for combating SAD. Wearable Sleep Trackers: These portable devices monitor your sleep patterns and provide detailed insights to help improve sleep hygiene. Circadian Health Apps: These apps help you align daily activities with your circadian health and rhythm by providing personalized sleep, meals, and exercise recommendations. Sleep Environment Optimizers: These gadgets improve your sleep environment by controlling temperature, humidity, light, and noise levels to help you sleep better. For example, there are specific mattresses that regulate optimal sleep temperature or air purifiers that clean the air while you sleep. Did you know? Traveling eastward causes more severe jet lag because it requires shortening your day, which is harder for your body to adjust to than lengthening it. Embrace Your Circadian Health Fixing your circadian health is crucial to sleep better, have more energy, and avoid mood swings. Now that you understand the ins and outs of circadian health, it’s time to take action. If you’re having issues with your circadian health, our blue light therapy glasses can help. You can also learn more about circadian health on our blog.

Key Takeaways AYO leads with personalized app integration and the lightest design at 32 grams, plus unique red light therapy mode for eye health. Consistency matters more than intensity—20-30 minutes every morning at the same time will reset your circadian rhythm within 5-7 days. Choose based on your lifestyle: tech lovers need smart features, prescription glasses wearers need proper fit, and travelers need long battery life. Your sleep schedule is chaotic, and it’s destroying your days. While others bounce out of bed, millions drag themselves through impossible mornings, desperately chasing away brain fog with endless cups of coffee that stop working by noon. The exhaustion runs deeper than just being tired. Light therapy glasses offer a new solution that fits into your busy life. Unlike bulky light boxes that chain you to one spot, these wearable devices deliver therapeutic light while you make breakfast, work, or exercise. In this guide, we’ll compare the best light therapy glasses on the market, examining their features, effectiveness, and value to help you make an informed decision. Did you know? Our retinas have special cells called retinal ganglion cells (RGCs) that detect sunlight and send a signal along nerves to a part of the brain known as the suprachiasmatic nucleus, the timekeeper of our circadian rhythms. What Are Light Therapy Glasses? Light therapy glasses are wearable devices that emit bright light directly into the eyes, regulating the circadian rhythm and boosting energy levels. Think of them as portable sunshine that you wear like regular glasses. Unlike blue light blocking glasses that filter out light, these devices actively produce therapeutic light at specific wavelengths proven to influence your body’s internal clock. They deliver the same benefits as traditional light therapy boxes—improved mood, better sleep patterns, and increased alertness—but with the freedom to move around. The key difference? While light boxes require you to sit stationary for 20-30 minutes, light therapy glasses let you multitask. You can wear them during your morning routine, while working at your computer, or even during light exercise. Most models weigh less than 57 grams (2 ounces) and run on rechargeable batteries, making them great for daily use. How Do Light Therapy Glasses Work? Light therapy glasses deliver bright light (typically equivalent to 500-10,000 lux) directly to photoreceptors in your eyes. These send signals to your brain’s master clock, the suprachiasmatic nucleus, which triggers many different hormonal changes that regulate your sleep-wake cycle. The science is clear: Exposure to bright light in the morning helps reset your circadian rhythm by suppressing melatonin production and increasing cortisol levels. This shift not only makes you feel more alert but also helps synchronize your internal body clock, promoting healthier sleep patterns and improving overall wakefulness throughout the day. The most effective light therapy glasses use blue or blue-green light (480-500nm wavelengths), the most powerful for circadian regulation. A typical session lasts 20-30 minutes, ideally within the first hour of waking. Some advanced models allow you to adjust intensity and duration based on your specific sleep disorder or schedule. The key is consistency—using them at the same time daily trains your body to expect and respond to the light cues, gradually resetting your internal clock for better sleep and daytime energy. Best Light Therapy Glasses Compared 1. AYO Light Therapy Glasses AYO takes a tech-forward approach to light therapy that goes beyond just shining blue light in your eyes. The glasses emit turquoise-blue light at peak 470nm wavelength, specifically calibrated to activate the light-sensitive cells in your retina without being uncomfortably bright. At just 32 grams, they’re incredibly lightweight. The design automatically turns on when opened and offers three brightness settings. A single charge powers up to nine sessions, so you’re not constantly tethered to a charger. What makes AYO stand out is its app integration. After answering a few questions about your schedule and lifestyle, the app creates personalized programs for your specific goals—whether that’s beating winter blues, improving sleep, or boosting energy. It tells you exactly when to use the glasses and when to stop drinking coffee and even calculates your “social jet lag” from inconsistent sleep schedules. AYO is backed by strong scientific and regulatory credentials, having been used in over 20 peer-reviewed studies and holding safety certifications from the FDA, CE, and TÜV Rheinland. In addition to its scientific validation, AYO has received prestigious accolades, including the Red Dot Award for design and recognition from the National Sleep Foundation for its innovative impact on sleep health. The device is frequently cited by experts in circadian health, sleep, light, wellness, and travel, and is favored by top athletes and celebrities, including Novak Djokovic, LeBron James, and many others. Users consistently mention two things: the glasses actually work for improving their sleep and energy, and the customer service is exceptional. The device comes with a durable carrying case that doubles as a nightstand box, along with a premium, compact soft pouch for convenient travel. Best suited for: People who want the best option on the market with extensive clinical research behind it and premium quality. Price: $229-$299 (depending on the package.) Did you know? In Sweden, where winter darkness is extreme, officials have converted some bus stops into UV light therapy boxes to help citizens combat seasonal depression. 2. Luminette 3 Luminette was one of the first light therapy glasses on the market and remains popular. The device uses a holographic optical system that projects blue-enriched white light onto a reflector, which scatters light back into your eyes. This design delivers light at three intensities: 500, 1000, and 1500 lux. At 53 grams, Luminette 3 is noticeably heavier than newer competitors, which some users find uncomfortable during extended wear. The frame fits over prescription glasses, though the bulkier design can feel awkward. The device runs for 5-10 sessions per charge, and might require frequent recharging for heavy daily users. The app’s functionality is rather limited—essentially just a timer—so you won’t get personalized programs or tracking features in newer devices. The brightest setting can overwhelm many users, especially ones with more sensitive eyes, causing eye strain or headaches. Price: $199-229 Best suited for: Those who prefer basic operation without app features, users who need to wear prescription glasses, and people who want a device that’s been around for a while. 3. Re-Timer Re-Timer takes a different design approach with green light LEDs positioned below the eyes rather than above. Developed by sleep researchers at Flinders University in Australia, it emits 500nm green-blue light that has been shown to be effective for circadian rhythm adjustment, especially in elderly population. The unique under-eye design allows for unobstructed direct vision, making it a great option for activities like reading or working on a computer. However, some users may find it distracting or unusual. Re-Timer syncs with Fitbit devices to track sleep patterns and offers a simple jet lag calculator on their website. While effective, users often mention the quirky appearance as a drawback for everyday use. The green light can also create an unusual tint to your vision while wearing them. Price: $179 Best suited for: This is a good option for people who need completely unobstructed vision—especially if they wear corrective glasses—those who prefer green light over blue, users already within the Fitbit ecosystem, and anyone on a tighter budget. How to Choose the Right Light Therapy Glasses Selecting the right light therapy glasses depends on several key factors that directly impact effectiveness and your likelihood of using them consistently. Did you know? Blue wavelengths —which are beneficial during daylight hours because they boost attention, reaction times, and mood—seem to be the most disruptive at night. Light Intensity and Wavelength Look for devices that deliver at least 500 lux at eye level, though some people need up to 1,500 lux for noticeable effects. Blue light wavelengths (460-480nm) are most effective for circadian regulation, while green light (around 500nm) works but may require longer exposure times. The specific wavelength matters more than raw brightness—a 150 lux device using optimal blue wavelengths can be more effective than a 1,000 lux white light device. Comfort and Fit If glasses feel heavy or awkward, you won’t wear them daily. Weight distribution matters as much as total weight—50 grams concentrated on your nose feels heavier than 50 grams balanced across your head. Consider whether you’ll wear prescription glasses underneath, as this significantly affects fit and comfort. Adjustable nose pieces and flexible frames help accommodate different face shapes and sizes. Battery Life and Portability Devices offering 5 sessions per charge require frequent recharging, which becomes a hassle for daily users. To maintain consistency, look for options providing at least a week of daily use between charges. USB-C charging is becoming standard and offers faster charging than older micro-USB ports. A quality carrying case protects your investment during travel. Smart Features vs. Simplicity Apps that track usage, provide personalized schedules, and remind you when to use the device improve outcomes for many users. However, a simple timer may suffice if you’re disciplined about daily use. Some apps offer jet lag calculators, circadian rhythm tracking, and integration with other health devices. Decide whether these features justify the typically higher price. Safety Certifications Ensure that any device you consider has CE marking (Europe) or FDA clearance (US) and meets photobiological safety standards, such as IEC 62471. Avoid devices without proper safety documentation, regardless of price. Reputable manufacturers will list their certifications and may offer additional testing data. Price vs. Value Considering that light therapy glasses typically last between 3 to 5 years, even the higher-end models essentially cost no more than the price of one large cup of coffee per month. So, whether you’re opting for a $300 model with advanced features or a more budget-friendly $180 option, the long-term investment in your well-being can be both affordable and effective. Tips for Maximum Effectiveness Getting the most out of your light therapy glasses requires more than putting them on. These evidence-based strategies will help you maximize results and avoid common pitfalls. For optimal results, use your glasses within 30 minutes of waking to suppress melatonin and stimulate cortisol production. However, if you’re a very early chronotype—someone who wakes up during the early morning or night and tends to fall asleep too early in the evening—you may benefit from using the glasses in the evening instead. This can help shift your circadian rhythm and prevent the cycle of waking up too early and struggling to stay awake later in the day. Aim for 20-30 minutes daily, though some benefit from up to 45 minutes during darker months Stay consistent—daily use at the same time trains your circadian rhythm more effectively than sporadic, longer sessions Keep the light source at eye level or slightly above—looking down reduces effectiveness Combine morning light therapy with evening blue light blocking glasses for maximum benefit Pair with other healthy sleep habits like consistent bedtimes and a cool, dark bedroom Common mistakes to avoid: Using them too late in the day can disrupt sleep. Giving up after a few days (most people need 5-7 days to notice effects) Wearing sunglasses or blue-light blocking glasses during treatment Expecting instant results for severe sleep disorders Skipping weekends (consistency includes non-work days) Wrapping Up Quality light therapy glasses can transform your mornings from groggy struggles to energized starts. Start with 20-minute morning sessions for one week to establish your baseline, then adjust timing and duration based on your energy levels and sleep quality. Ready to reset your circadian rhythm and reclaim your days? Take a look at AYOayo’s light therapy glasses—your future well-rested self will thank you.

Have you ever wished you could press a button and get rid of your bad sleep, poor energy, and mood swings? While a literal physical button like that doesn’t quite exist, these symptoms are very common in people with poor circadian health, affecting millions worldwide. Our modern lifestyles, with their irregular schedules and constant exposure to artificial light day and night, often disrupt our natural sleep-wake cycles, leading to many health problems. But what if you could improve your sleep, boost your energy levels, and enhance your overall well-being by optimizing your circadian health? In this article, we’ll explore that in detail. We will review practical steps, lifestyle changes, and product recommendations to help you achieve optimal circadian health. So, without further ado, let’s dive right into it. Understanding Circadian Health Did you know that nearly 70 million people suffer from sleep disorders in the United States alone? Many of those people experience disrupted circadian health without even knowing it. What is circadian health? Circadian health (or circadian rhythms) refers to keeping your body’s internal body clock in sync with natural day and night cycles. Your sleep, mood, and overall well-being will be optimal as long as your internal clock functions properly and is in sync. Did you know? The term "circadian" comes from the Latin words "circa" (around) and "diem" (day), meaning "around a day." Practical Tips for Optimal Circadian Health Achieving proper circadian health is a top priority if you want to improve your overall well-being. However, reliable information on how to improve circadian health is not always easy to find. Here are some of the best practical tips you can include in your daily routine and see tangible results in the first few weeks (as long as you’re consistent with it): Daily sunlight exposure: Spend at least 30 minutes outside in natural sunlight soon after waking up (ideally before noon). If your daily activities allow it, spend as much time outside as possible with sunlight exposure. Morning light exposure helps suppress melatonin production and reset your circadian rhythm for the day, keeping you awake and full of energy. Light therapy glasses: In some places or with a busy lifestyle, getting natural sunlight consistently is a luxury. In those cases, your next best option is blue light therapy glasses. If natural sunlight isn’t readily available where you live, wear light therapy glasses for 20-30 minutes in the morning (before or during work.) Consistent wake-up time: Your internal clock is extremely precise, and even minor changes in your habits can affect your sleep. Therefore, you should go to bed and wake up at approximately the same time every day. When just starting out, try to keep the timing difference within half an hour and don’t forget to be consistent through the weekends as well! Regular physical activity: Exercise helps improve sleep quality and synchronizes your circadian rhythms. Aim for at least 30 minutes of moderate exercise daily, preferably outdoors. This doesn’t need to be a Mister or Miss Olympia type of workout, even an outdoor walk will do the trick, provided you’re consistent. Mind your diet: Eat regularly and avoid heavy meals close to bedtime. Specifically, try to avoid eating about three hours before going to bed. Limit caffeine: Caffeine and other stimulants can interfere with your ability to fall asleep and – by leading to altered light exposure when awake – disrupt your circadian rhythms. Avoid any stimulants and caffeine at least 6 hours before sleep. Hydration: You should drink sufficient water regardless of your circadian health, but proper hydration is also important to support healthy circadian rhythms. Reduce screen time: Minimize screens (phones, tablets, computers) at least an hour before bed. Blue light from screens can suppress melatonin production and delay sleep onset. Relaxing bedtime routine: Have you ever tried sleeping with lots of stress? It’s almost impossible. That’s why you should develop a calming pre-sleep routine, such as reading a book, taking a warm bath, or practising meditation. These activities help signal your body that it’s time to wind down and prepare for sleep. Optimizing your sleep environment: Ensure your bedroom is dark, quiet, and cool (19°C or 66F). Use blackout curtains, earplugs, or eye masks if necessary. Some people can sleep soundly even with heavy light and noise, but for most people, optimizing their sleep environment is a great idea to improve circadian health and sleep. Mindfulness and stress reduction: Mindfulness practices like yoga, deep breathing exercises, or progressive muscle relaxation before bed can improve your circadian health by helping you fall asleep faster and easier. Also, reducing stress and anxiety can significantly improve your ability to fall and stay asleep.          Did you know? Studies show that people with consistent sleep schedules are less likely to suffer from heart disease.     Limit alcohol consumption: Alcohol is one of the most essential sleep disruptors in our society. While it’s true that alcohol can make you drowsy and seemingly improve your sleep, it can easily disrupt your sleep cycle later in the night by disrupting the body’s natural processes and also causing dehydration and night awakenings. Try to avoid alcohol, especially late in the evening (ideally all together). Keep a sleep diary: Writing in a sleep diary every day can help identify patterns or habits that affect your sleep quality. Plus, it can make the whole circadian health optimization a fun game. Track your sleep patterns, bedtime routine, and how you feel daily. Avoid long naps: Naps can be incredible when you feel groggy throughout the day and need to recharge. But be careful; if done wrong, they can also significantly disrupt your circadian health. If you need to nap, keep it short (15 minutes max.) and do it early in the afternoon. Intermittent fasting: Fasting for more extended periods can help reset your circadian rhythms. Try intermittent fasting, such as eating all meals within a 12-hour window, but always consult your doctor first. You should only reduce the time you eat, but never the amount of calories. Gradual light alarm clock: Waking up abruptly with your loud alarm clock and the intense sunlight coming through your windows can be a catastrophe for your circadian health. Try a wake-up light alarm that simulates a sunrise and gently wakes you with gradual light and sound exposure. Limit nicotine: Just like with alcohol, you should limit nicotine to a minimum, especially before bed. Nicotine is a stimulant that can disrupt your sleep patterns. Humidifiers: Add a humidifier to your bedroom to maintain optimal humidity levels if you are struggling with dry air (e.g. below 40% humidity). Proper humidity can prevent dry air from disrupting your sleep. Reduce stress and mental stimulation: Avoid mentally stimulating activities before bed, like intense work or discussions. Evening walks: Walks are one of the easiest and most effective forms of physical activity. Light physical activity, like short walks, can help signal your body that it’s time to start winding down and help relax you. Personal Circadian Health Assessment Experiment How well do you understand your current circadian health? The answer is probably not very well, right? Here’s a fun experiment you can do at home to assess and improve your circadian health. Step 1: Track Your Sleep and Wake Times Keep a sleep diary for at least one week, noting the time you go to bed and the time you wake up each day. This will help you identify your natural sleep-wake cycle and any inconsistencies. Step 2: Monitor Energy Levels Record your energy levels and mood at different times throughout the day. Use a 1-10 scale to rate your energy levels at different times of the day. Understanding your energy peaks and troughs can reveal patterns related to your circadian rhythms. Step 3: Use a Sleep Tracking App Many apps and wearable devices track sleep quality, duration, and patterns. Pick the one you like most, track the data from these apps and write it down. Step 4: Identify Patterns Try the steps above for at least one week. The more you stick to the tracking routine, the more accurate the results will be. After a week, review your sleep diary and tracking data to spot any patterns or irregularities. Step 5: Adjust Your Routine Once you identify your patterns, Make minor adjustments to your daily routine based on your findings, such as changing your bedtime, modifying light exposure, or altering meal times. Step 6: Observe Changes After making adjustments, continue tracking your sleep and energy levels for another week. Repeat the same process until you start seeing significant results in sleep, mood, and overall well-being. If you’re unsure what to track in your sleep diary, here’s a quick list you can copy. You can keep all the bullet points in this list, or you can add/remove whichever fit your sleep schedule better: Bedtime/rise time: Record the time you plan to go to bed and what time you want to get up at. What time did you try to go to sleep? Record when you began trying to fall asleep. What time did you fall asleep? Estimate the time you actually fell asleep. How many times did you wake up during the night? Record the number of awakenings, but do not switch on the light at night, do that in the morning when out of bed. Total duration of awakenings: Sum up the total time you were awake during the night in minutes. What time was your final awakening? Indicate the time you woke up and stayed awake. What time did you get out of bed to start your day? Record the time you got out of bed after your final awakening. Sleep Interferences: Note anything that disrupted your sleep, such as alcohol, caffeine, naps, pain, worries, electronics, or interruptions. Did you know? "Sleep is the best meditation". – Dalai Lama. Optimize Your Circadian Health We hope these tips help you improve your sleep, mood, and overall well-being in the next few weeks. Try them all and see how they improve your circadian health quickly. If you found this article helpful, check out more of our content here.

Key Takeaways Light therapy glasses use targeted blue light to regulate circadian rhythms, improving sleep quality, eliminating jet lag faster, and boosting energy levels. Elite athletes like LeBron James and Olympic teams such as the Spanish women’s hockey team use light therapy glasses strategically. They integrate 20-minute daily sessions into training routines and travel preparation for measurable competitive advantages Morning use helps shift sleep schedules earlier and increases alertness, while evening use delays sleep timing for late competitions. The key to success is consistent daily usage with proper timing rather than sporadic application. Poor sleep quality, persistent jet lag, and energy crashes during training can derail even the most dedicated athletic performance. These circadian rhythm disruptions affect more than how you feel—they directly impact reaction times, recovery speed, and competitive results. Light therapy glasses provide a portable, science-backed solution for optimizing your body’s internal clock. Whether you’re battling morning training fatigue, struggling with travel schedules, or looking to gain a competitive edge through better recovery, light therapy glasses offer a practical tool that fits seamlessly into any training regimen. Did you know? Nearly every tissue and organ in humans has its own circadian rhythm, all synchronized by the master clock in your brain. What Are Light Therapy Glasses? Light therapy glasses are wearable devices that deliver controlled doses of specific light wavelengths directly to your eyes. The devices emit blue light (around 470-480 nanometers) or blue-green light (500-520 nanometers) at carefully calibrated intensities. This targeted light exposure helps regulate melatonin production and optimize circadian rhythms, enhancing energy levels and improving sleep quality. Most models feature LED panels positioned above or around the eye area, casting light into your peripheral vision without blocking your sight. Modern versions, like AYO’s, use refractive technology to deliver light therapy at lower intensities than traditional 10,000-lux light boxes, making them more comfortable for extended use. The Science Behind Light Therapy for Athletes Your body operates on a 24-hour internal clock controlled by a small brain region called the suprachiasmatic nucleus (SCN). This “master biological clock” regulates hormone production, sleep-wake cycles, and complex behaviors through rhythmic neural activity generated by specific genes. Light is the primary signal that keeps this internal clock synchronized with the external world. When light enters your eyes, it travels through visual and non-visual pathways to reach the SCN. This exposure suppresses melatonin production during the day, making you more alert, and allows natural melatonin release at night for quality sleep. For athletes, this system becomes critical because physical performance fluctuates dramatically based on circadian timing. Research from the University of Birmingham found that an athlete’s personal best performance requires consideration of their circadian phenotype and the time of day they’re competing. Did you know? Sleep-deprived tennis players showed decreased serve accuracy of up to 53% compared to normal sleep, while athletes getting 10+ hours improved accuracy by 10%. Performance Benefits for Athletes Light therapy glasses deliver measurable improvements across four critical areas of athletic performance, backed by research and real-world application data. Sleep Quality Improvement Light therapy significantly enhances morning alertness during training sessions by suppressing melatonin production, helping you wake up naturally and feel more alert. Athletes using these devices report falling asleep faster, experiencing deeper sleep stages, and waking up more refreshed. The sleep architecture improvements directly translate to better recovery. During deep sleep, your body releases growth hormone, repairs muscle tissue, and consolidates motor learning from training sessions. Enhanced sleep quality also means these recovery processes operate at peak efficiency. Jet Lag Management Professional teams have discovered that proper light therapy can reduce jet lag adaptation time from the typical one hour per day to significantly faster recovery. Athletes using light therapy glasses before and during travel can prevent the fatigue and disorientation that typically follows time zone changes, arriving at destinations feeling energized rather than depleted. This becomes crucial for athletes with demanding competition schedules. Instead of losing several days to jet lag recovery, proper light therapy protocols allow immediate training resumption and competition readiness. Energy and Mood Enhancement Light therapy sessions increase energy levels and alertness, working like natural sunlight to suppress daytime melatonin production. This proves particularly valuable during winter when reduced natural light can trigger seasonal mood drops affecting training consistency. Athletes training in northern climates or spending extensive time in indoor facilities benefit from maintained energy levels throughout darker seasons, preventing the motivation and performance dips commonly associated with seasonal affective patterns. Cognitive Performance Research demonstrates that blue-enriched light exposure improves attention, memory, and reaction times —all critical components of athletic performance. These cognitive enhancements prove especially important in sports requiring tactical decision-making, quick reactions, and complex skill execution. The combination of improved focus and faster processing speed can provide the mental edge that separates good athletes from elite performers in high-pressure competitive situations Did you know? Use light therapy within 30 minutes of waking to shift sleep earlier (ideal for early training) or 2-3 hours before desired bedtime to delay sleep (perfect for evening competitions). Real-World Athletic Applications Professional sports organizations have quietly integrated light therapy glasses into their performance protocols, with results that demonstrate their practical value beyond laboratory studies. Throughout the years, AYO has been used by numerous top-level and Olympic athletes, including American basketball player LeBron James and his coach. This represents a significant endorsement from one of the most performance-focused athletes in professional sports. During the Tokyo 2020 Olympics, the Spanish women’s hockey team (the Redsticks) used AYO light therapy glasses while working with sleep specialists to improve their performance and overcome jet lag without leaving Spain. The main goal was to adapt their internal biological rhythms to the Tokyo timezone before they traveled to the destination, and the team had been using the technology for several months during training. How to Use Light Therapy Glasses Effectively Successful light therapy requires precise timing and consistent application. The key is to understand when and how long to expose yourself to light based on your specific circadian goals. Timing Protocols For delayed sleep phase syndrome—common among athletes who struggle falling asleep at conventional times—light must be delivered as soon after spontaneous awakening as possible to achieve the desired effect. This typically means using light therapy glasses within 30 minutes of waking up. Morning sessions work best for athletes who: Have difficulty waking up early for training Feel groggy during morning workouts Want to shift their sleep schedule earlier Are traveling eastward across time zones On the other hand, evening light therapy helps move sleep and wake times later, making it useful for athletes with advanced sleep-wake phase disorder or those traveling westward. Use light therapy for 20-40 minutes before your desired bedtime. Evening protocols benefit athletes who: Compete in late-night events Need to stay alert for evening training sessions Are traveling westward Fall asleep too early for their competition schedule Duration and Intensity Guidelines AYO devices deliver effective results with just 20-minute daily sessions at 470-475nm wavelength with 250 μW/cm² irradiance. This makes them easily manageable within busy training schedules. Start with lower intensity settings and gradually increase as your eyes adapt. The AYO app provides personalized programs based on your sleep habits and lifestyle, automatically adjusting timing and duration for your specific needs. Higher intensity doesn’t always mean better results—consistency and proper timing matter more than maximum brightness. The device’s three brightness settings (low, medium, high) allow you to find your optimal level without overexposure. Integration with Training Schedules Pre-Training Sessions: Use AYO glasses 30-60 minutes before morning workouts to enhance alertness and reduce sleep inertia effects. Post-Training Recovery: Avoid light therapy immediately after intense evening sessions, which can interfere with natural recovery processes. Travel Days: The AYO’s portable design makes it ideal for flights or immediate use upon arrival, depending on your destination’s time zone relative to your origin. Your Next Performance Edge Light therapy glasses provide athletes with a scientifically proven method to optimize sleep quality, eliminate jet lag faster, and maintain consistent energy levels throughout demanding training schedules. Start with 20-minute morning sessions using a quality device like AYO to experience immediate improvements in alertness and long-term benefits in recovery optimization. Ready to take your athletic performance to the next level through better circadian health? Check out AYO’s light therapy glasses here.