A total of 2 reviews of this product on Reddit.
I have been using a light that simulates sunrise since Jan of last year. It’s just a cheap one, not infra-red or anything fancy. It comes on every day at 7:00 am, just the light no sounds activated, and hits full brightness at 7:45 and turns off at 8:30. I sit near it on days that I have the time to do so, but only 20 minutes or so on some rushed workday mornings. I really like this thing, I’m in a northern latitude location and feel like it makes a big difference for me especially in winter. I don’t know how many lumen it projects. I get good predictable solid sleep every night and used to suffer from insomnia. No way to say whether starting the day with light at a consistent time made the difference. The room has blackout curtains. I am at goal weight, so this could be part of my success as much as SCD1 inhibitors, who knows. Great topic.
I went to a sleep specialist. in hindsight I was sort of in the middle or a nervous breakdown from PTSD but couldn’t figure that out at the moment. but I still learned some good things. a general care doctor can often help resolve sleep problems, it’s a common complaint. they might give you a sleep diary or worksheet like this: https://www.oxfordclinicalpsych.com/view/10.1093/med:psych/9780195329179.001.0001/med-9780195329179-interactive-pdf-023.pdf
> What type of things would a doctor do or prescribe to get you back to regular?
the first step is to check for what they call “sleep hygiene” habits. good or bad habits can influence your sleep. so first they rule out bad habits, then if that doesn’t work they move on to the next step (such as looking for sleep apnea or neurological problems).
sleep hygiene tips include things like:
go to bed at the same time each night and (MOST IMPORTANTLY) wake up at the same time each day. your brain needs to develop a certain rhythm of sleep. wake up at the same time, as much as possible. don’t sleep in late on weekends/days off work.
avoid naps too late in the day, within a few hours of bedtime.
avoiding caffeine/stimulants for about 5-6 hours before bed. caffeine needs several hours to leave your body.
don’t eat too close to bedtime, particularly large or spicy meals.
exercise regularly, but again not within a few hours of bedtime.
use drugs only occasionally, you shouldn’t need them every night in most cases.
avoid phone screens/computers/TVs for 1 or 2 hours before bedtime. bright light programs your brain to stay awake, and they’re finding “blue light” from screens is particularly bad.
consider getting a “dawn simulator” alarm clock, or there are apps for this. it’s a clock that gradually gets brighter and/or has gentle noises before the harsh beep/buzz. the idea is it trains your brain to wake at the same time each day and it’s more soothing than a harsh loud alarm. the app I use occasionally is called Light Alarm https://apps.apple.com/us/app/light-alarm-free/id348212396 or another example here: https://www.amazon.com/Sunrise-Sunset-Simulation-Generation-Digital/dp/B07ZPWC495/ref=asc_df_B07ZPWC495/?tag=hyprod-20&linkCode=df0&hvadid=416672256210&hvpos=&hvnetw=g&hvrand=6607375472720793634&hvpone=&hvptwo=&hvqm…
avoid lots of fluids too close to bed. we all need to pee at night occasionally, but don’t make it worse with big drinks before bed.
if you’re a worrier, make a list later in the day. list some things you accomplished that day, and some goals for tomorrow. you’ll feel better about yourself if you remind yourself about good things and outline goals.
create a bedtime ritual or routine. somethign soothing and relaxing shortly before bed. a warm bath, light snack, etc.
here is the single best bit of advice from the sleep doctor. sounds silly, but it works well for me most of the time. if you don’t feel sleepy within 20 minutes of getting into bed, get out of bed. don’t lay there feeling frustrated. instead, do some small task with a beginning, middle and end. something you can finish in a few minutes. wash dishes in the sink, sweep the floor, or do some simple body stretches. this will often change your metal focus, from being frustrated to feeling relaxed because you accomplished a small goal. then get back into bed.