"I used to wake up at 3am every single night and lie there for an hour. After about two weeks of AYO in the morning, I started sleeping through. I don't fully understand why it works, but it works."

"Sleeping seven hours and still feeling exhausted by 2pm was my normal. I tried magnesium, melatonin, you name it. AYO is the first thing that changed how my afternoons feel."

"I'd lie in bed for an hour every night with my brain running. Within a few weeks of using AYO in the morning, I started feeling actually tired around 10pm — when I want to be tired, not at midnight."

"I travel internationally for work and jet lag used to wreck me for days. Using AYO on flights and in the mornings has cut my recovery time roughly in half."

Circadian Health Glossary

Action Spectrum

The action spectrum is a graph that delineates the effectiveness of different wavelengths of light in eliciting a specific biological response. In the realms of sleep science and light therapy, it’s particularly focused on how various light wavelengths can suppress the production of melatonin.

Key Wavelengths in the Action Spectrum

The action spectrum for melatonin suppression peaks around 460-480 nanometers, which falls within the blue light. However, there is some sensitivity across the visible light spectrum, though with reduced effectiveness compared to blue light. While blue light is the most potent in suppressing melatonin and thus affecting our sleep patterns, it’s important to note that other wavelengths also play a role, albeit less significantly.

Applications in Light Therapy

Light therapy devices, such as light therapy glasses, are engineered to emit light at wavelengths that effectively suppress melatonin, thereby helping to regulate sleep-wake cycles. These devices are invaluable for treating sleep disorders, including Seasonal Affective Disorder (SAD), and for helping individuals whose natural sleep rhythms are out of sync, such as shift workers or those experiencing jet lag.

How to Leverage the Action Spectrum?

Mindful Screen Use: Limit screen time in the hours leading up to bedtime or use devices with night mode settings that reduce blue light emission.
Light Therapy: For those struggling with sleep disorders or wanting to adjust their sleep-wake cycles, consider using light therapy glasses designed with the action spectrum in mind.
Natural Light Exposure: Make a conscious effort to expose yourself to natural sunlight, especially in the morning, to help regulate your circadian rhythm.

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What people say after using AYO.

Action Spectrum

Key Wavelengths in the Action Spectrum

Applications in Light Therapy

How to Leverage the Action Spectrum?

Action Spectrum

Key Wavelengths in the Action Spectrum

Applications in Light Therapy

How to Leverage the Action Spectrum?

Related Definitions