Author of the seminal Science papers (1986, 1989) showing bright light induces strong (Type 0) phase resetting of the human circadian pacemaker. Khalsa, Jewett, Czeisler 2003 (J Physiol) mapped the human phase response curve.
Featured In
The Gap In Your Stack
You've optimized everything downstream of the master clock.
Supplements that nudge mTOR. Foods that nudge insulin. Modalities that nudge mitochondria. None of them will work optimally if the master clock is misaligned. Light is the main input that can phase-shift the SCN — and it is the one input you've never controlled with precision.
Blue × Red
Two wavelengths. Two
different jobs. AYO does both.
AYO works through the eyes - the primary sensory route for circadian entrainment.
Its blue light hits the suprachiasmatic nucleus at the right phase to set your master
clock. Its red light stimulates retinal mitochondria to support ocular ATP
production and protect melatonin onset. The only wearable delivering both
zeitgebers, precisely timed, hands-free.
Mechanism
Blue light activates melanopsin in retinal ganglion cells, signaling the suprachiasmatic nucleus to anchor your master clock - triggering the cortisol awakening response and suppressing melatonin at the right phase.
Red light is absorbed by cytochrome c oxidase in retinal mitochondria, driving ATP production via photobiomodulation.
Timing
Morning, within 60–90 min of waking.
Morning, for retinal mitochondrial health and visual acuity. Evening, after sunset, to ease wind-down without disrupting melatonin.
What it does
Phase-anchors your circadian rhythm; lifts mood; suppresses morning melatonin so you actually wake up
Supports retinal mitochondrial health; shifts autonomic tone toward parasympathetic - supporting HRV and sleep-onset.
AYO mode
Default morning mode
Biohacker / custom mode.
Mechanism
Blue light activates melanopsin in retinal ganglion cells, signaling the suprachiasmatic nucleus to anchor your master clock - triggering the cortisol awakening response and suppressing melatonin at the right phase.
Timing
Morning, within 60–90 min of waking.
What it does
Phase-anchors your circadian rhythm; lifts mood; suppresses morning melatonin so you actually wake up
AYO mode
Default morning mode
Mechanism
Red light is absorbed by cytochrome c oxidase in retinal mitochondria, driving ATP production via photobiomodulation.
Timing
Morning, for retinal mitochondrial health and visual acuity. Evening, after sunset, to ease wind-down without disrupting melatonin.
What it does
Supports retinal mitochondrial health; shifts autonomic tone toward parasympathetic - supporting HRV and sleep-onset.
AYO mode
Biohacker / custom mode.
Stack Compatibility
Where AYO slots into your stack.
AYO doesn't replace anything you've built.
It anchors the master input every other protocol component runs on.
Time-restricted eating / fasting
Light outranks food as a zeitgeber. Anchor the SCN in the morning; food entrains peripheral clocks (liver, gut, adipose) from there. Circadian-aligned eating starts with light.
Cold plunge / sauna
Both raise norepinephrine and shift HPA tone. AYO sets the circadian phase those interventions act on - light first, then the stressor.
Red-light panels (Joovv, Mito Red)
Panels deliver red and NIR light transdermally — broad mitochondrial stimulation across muscle, skin, and connective tissue. AYO works through the eyes: circadian entrainment plus targeted retinal photobiomodulation. Different entry point, different primary target. Stack them.
Bryan Johnson's Blueprint
Blueprint blocks blue light at night. AYO delivers it in the morning. Two sides of the same circadian discipline — one protocol, fully closed.
Huberman's morning sunlight protocol
The protocol works if you can get 10 minutes of outdoor sun within 60 minutes of waking. North of 40° latitude in winter, pre-dawn schedules, overcast skies — the protocol breaks. AYO delivers the same melanopsin-activating wavelengths indoors, on demand, regardless of season or schedule.
CGM (Levels / Stelo / Ultrahuman)
Glucose response is downstream of circadian phase. Misaligned clocks blunt morning insulin sensitivity — you'll see it on the graph. Anchor the SCN at waking, and the curve follows.
Oura / Whoop
Oura and Whoop score your sleep architecture — deep sleep, HRV, readiness. Sleep architecture is downstream of circadian alignment. The wearables measure what AYO fixes.
The Science
The most well-documented intervention in chronobiology.
Four named researchers. Fifty years of peer-reviewed work.
Not speculative. Not wellness-adjacent. The mechanism is settled.
"View morning sunlight to set your circadian rhythm." For latitudes or schedules where outdoor sun isn't possible, Huberman recommends LED bright-light panels. AYO is the calibrated wearable that closes that gap.
Discovered the ipRGC melanopsin photoreceptor system that transduces light to the SCN — the literal photoreceptor AYO's 470nm blue mode targets.
The circadian rhythm–metabolism axis. Demonstrated misaligned light/feeding cycles drive insulin resistance and obesity. Panda's TRE protocol relies on what AYO controls.
Why Supplements Hit A Ceiling
No oral compound can phase-shift the SCN.
Your stack is sophisticated. It's also constrained by a physical limit:
chemistry tunes a piano that's still out of pitch.
YOUR CURRENT STACK
Modulators of the cascade.
Magnesium, glycine, L-theanine, apigenin, ashwagandha. They nudge the GABA-melatonin-cortisol cascade. They are modulators, not master switches.
WHAT'S UPSTREAM
The signal itself.
The timing signal that tells your body when to release melatonin, when to release cortisol, when to be hungry, when to sleep — that signal is set by light, not chemistry.
How AYO works
20 minutes. Twice a day.
Not a vibe. Not a wellness ritual. A protocol with dose, timing, and a measurable mechanism.
Default: Blue light
In-app toggle on: Red light
Real users. Real wearable data.
Rated 4.7 stars on Trustpilot
RECOVERY: 50s → 70s · 3 weeks
"My recovery score went from averaging 50s to averaging 70s after 3 weeks. The only variable I changed was AYO in the morning."
SLEEP LATENCY: 38m → 12m
After each use I feel a burst of energy and my sleep quality has greatly improved (I’ve been tracking my sleep with Oura for a while). I used it also for my latest trip overseas and it almost fully eliminated my jet lag.
HRV: +18ms · 30 days
This is a good piece of gear, couple weeks in sleep quality has increased (SWS 30% improved, REM 40% improved. I monitor sleep with a WHOOP). Daily energy is fantastic and overall mood is greatly improved. I would highly recommend this product.
Reviews
Thousands of stories from extraordinary people like you
“Thanks to AYO I manage to have agood sleeping rhythm and Inow make the most out of everyminute of the day”
“It’s much easier to wake up at 6am.Besides it’s cool, it’s also great forhealth.”
“I am challenged with chronicinsomnia and I find starting my daywith AYO for 30 minutes helps to getme going.”
“Waking up! :) With these specialglasses I limit my #jetlag, it reallyworks! But also works well against#winter depression.”
Pick Your AYO
$299 for a 60-day n=1 trial
See how it works
Better natural sleep in 7 days
Feel energized in 20 minutes
Beat the winter blues
Embrace wellness that lasts a lifetime
AYO+ (White-Blue)
Complete Package with App Access
$299
$499
Includes
1 unit
— perfect for personal use
Premium AYO+ Light Therapy Glasses
Protective Travel Case
1-Year International Warranty
AYO App Lifetime Access
USB-C Charging Cable
Free Worldwide Shipping
Blue & Red Light Therapy
FSA/HSA Eligible
White / Blue
Classic Edition
$299
1
Carbon Black
Exclusive Edition
$319
0
2-year Complete Protection
+$49
Added: drop, spills, other accidental damage, theft
Accidental damage
Theft
Malfunctions
60-Day Money-Back Guarantee
Secure SSL Checkout
Frequently asked questions
Lux is the wrong metric. AYO delivers ~470nm narrowband blue light at approx. 1,350 m-EDI (melanopic equivalent daylight illuminance) at 100% — the unit that actually measures circadian impact on the SCN, not just brightness. High circadian signal. Low visual load.
Blue mode: 470nm narrow-band blue light. Red mode: 670nm red light. UV-free, IR- free, TÜV Rheinland certified for photobiological safety (exempt group).
Default protocol: 20 minutes of blue within 60 minutes of waking. That window maps to the peak phase-advance sensitivity of the circadian system — earlier is better. Red mode is opt-in via the app; 3 minutes post-session for ocular health, or standalone in the evening as part of a wind-down protocol.
Additive, not redundant. Panels deliver broadband red and NIR transdermally — muscle recovery, inflammation, connective tissue. AYO works through the eyes: circadian entrainment via the SCN, retinal photobiomodulation via cytochrome c oxidase.
Not yet via direct API. AYO currently connects through Apple Health / Google Health Connect. If your tracker already syncs there, your sleep data will flow through. A native integration is on the roadmap. In the meantime, most performers and biohackers run AYO alongside their wearable and correlate the data manually, which actually gives you a useful before/after lens on circadian alignment
Red mode targets cytochrome c oxidase in retinal mitochondria — the same photobiomodulation pathway established in peer-reviewed photobiology research. The retina is among the most mitochondria dense tissues in the body and responds to significantly lower irradiance than skin. Ocular delivery isn't a smaller dose of the same thing — it's a different target with its own evidence base. Additive with panels in a daily protocol.
If you can, you should. Outdoor morning light remains the gold standard - low- angle sun, full spectrum, free. But north of 40° latitude in winter, pre-dawn schedules, overcast skies, or back-to-back indoor meetings, the protocol breaks. AYO delivers the same melanopsin-activating 470nm narrowband signal, at a calibrated dose, on schedule — regardless of season, geography, or what's on your calendar.
Yes. Learn more here: https://goayo.com/pages/hsa-fsa