Understanding Light, Health, and Circadian Rhythms 

The human body uses light cues, such as those provided by the sun, to time certain internal functions. Properly timed rhythms regulate mood, sleep, energy, appetite, and digestion. These daily internal cycles, called circadian rhythms, sometimes fall out of sync, resulting in an unregulated body clock. 

Unfortunately, modern living has dramatically altered nature's cues. A modern day no longer starts at the crack of dawn and ends at 8:00 p.m. Workdays are getting longer and many people face shift work schedules. Additionally, the advent of electric lighting allows social gatherings and personal activities to extend well into the night. These factors have diminished the body's natural ability to regulate the body clock. 

Circadian Rhythm Imbalance

When our circadian rhythm becomes imbalanced, the body produces the wrong hormones, chemicals, and neurotransmitters at the wrong time of the day. The results range from feelings of sadness to sleeplessness to lack of energy. Many people suffer from a loss of energy and mood that can last for a short period of time to more than a couple of weeks. For many, these feelings come on stronger in the winter and in darker climates.

 An imbalance in circadian rhythms contributes to the following: 

Click on the clock to take a circadian rhythm test to help you understand your body clock (Please note this test was designed in the northern hemisphere so think seasons rather than the month.)

Among other factors, your clock is “set” by your exposure to bright light such as sunlight. Exposure to bright light or “light therapy” is one method used to treat people with a circadian rhythm sleep disorder.

 Light therapy can help someone “re-set” a clock that is off. Regular sleep patterns help to keep the clock set at the new time. Light therapy is only part of a treatment plan that should be guided by a health professional who is familiar with sleep disorders. 

Blue Light is the Key

Researchers have learned that receptors in our eyes convert the blue light from the summer sky into the chemicals our bodies need to be active and energetic. We don't always get this light in the winter, and indoor light doesn't replace this color, which is why often our mood, energy and sleep patterns may suffer in the winter.

BLUEWAVE™ LED technology produces the same amount of effective light as natural sunlight, while 10,000-lux full-spectrum produces less than 40%. Because BLUEWAVE produces 100% of the necessary bandwidth, it elicits a stronger and quicker response. Clinical trials have proven BLUEWAVE™ LED technology to be effective in treating Seasonal Affective Disorder as well as other circadian related mood disorders.

MCS has selected the goLITE blu by Philips-Respironics as our first and premium light therapy product.  This decision was based on effectiveness, size, reliability and price in addition to the novel Blue light wave technology. 

Twice as effective

The goLITE is a breakthrough in light therapy that provides just the blue light our bodies need (we call it Bluewave technology). Studies have shown that low-intensity blue light (470 nm, like that from the goLITE BLU) is twice as effective at managing our body clocks compared to other sources of light.

Bluewave not only makes light therapy more convenient than traditional white light, but also easier on the eyes because lower intensity means less glare, eyestrain and headaches. Bluewave technology produces no UV or near-UV light, and passes ocular safety testing as well as all government and industrial ocular safety standards.

When to Use Your goLITE BLU

Because an imbalance in circadian rhythm affects everybody differently, understanding how it affects you is critical to feeling better. Knowing what time of day to use the goLITE BLU can mean the difference between responding in just a few days instead of weeks, or perhaps not responding at all. Follow these guidelines to understand how light affects your body clock and when to use the goLITE BLU for the best results. 

Usage Duration and Intensity 

Most people get beneficial results from fifteen to thirty minutes of usage each day. You can start using your goLITE BLU at 50% intensity and increase the level of light if you feel like your body is not responding within a week of beginning light therapy. 

Time of Day 

If you find it difficult getting up each day without an alarm clock or you are sleeping in, you need morning light. Use the goLITE BLU within the first hour or two after waking.  If you find it difficult staying awake in the late evening and wake up too early in the morning, you need evening light. Use the goLITE BLU before the onset of drowsiness.  If you don't notice a shifted circadian rhythm, use the goLITE BLU when you wake up in the morning for fifteen to thirty minutes and then again in the evening for approximately the same amount of time. Place the goLITE BLU further away from you during the evening treatment. This will keep your body clock from confusing the stronger morning signal with evening time. Don't use the goLITE BLU within two hours of bedtime. The goLITE BLU suppresses the nighttime hormones for at least two hours, and you may not be able to fall asleep. 

Shift Work 

Use the following techniques to adjust your circadian rhythm to your work shift. 

Beginning a Night-shift Schedule

Many people benefit from receiving a 30-minute burst of light before work and then 15 minutes of light every three hours during work. This not only increases alertness and performance, but shifts the body clock as well. Within three days, your body clock will have changed to a night-shift schedule. Taking time-release melatonin upon arriving home after work may help accelerate the shifting of your body dock. After the second day, melatonin should not be necessary, and your body clock will have adapted to the new schedule. 

Note: When coming off of night-shift work, it is important to wear sunglasses or blue light blocking glasses, and avoid any bright light while going home. You should go to sleep as soon as possible after leaving work. 

Returning to a Day-shift Schedule

On the day your night shift ends, continue to wear sunglasses and avoid bright light in the morning hours. Do not take melatonin in the morning. Use your goLITE BLU for 30 minutes at about midday. On the first day, you may take an afternoon nap if you are having trouble staying awake. Go to bed at your normal evening bedtime.

You may wish to use time-release melatonin in the early evening (about 7:00 p.m.) to accelerate your body dock to a normal schedule. You may want to wait a few hours after waking in the afternoon or evening before taking melatonin as it may cause drowsiness. This routine should only need to be repeated once or twice before you achieve a normal sleep/wake schedule. After the first day, you should use the goLITE BLU each morning as needed for approximately 15-30 minutes.  

Jet Lag 

Rapidly traveling across several time zones creates disharmony between your internal body dock and the new external time. This not only causes problems with sleeping, but influences mood and energy as well. Because specialized light is effective for shifting circadian rhythms, your goLITE BLU can quickly adjust your rhythm to the new time zone. The best strategy for combating jet lag is to shift your body dock a day or two before leaving. 

Traveling East

Use your goLITE BLU in the morning two to three days before leaving. The number of time zones traveled corresponds to the hours needed to shift. On the first day, wake up an hour early and use the goLITE BLU for 30-45 minutes. This will shift your body clock up to three time zones. The next day(s) you need to awaken a couple of hours earlier and repeat this process. Taking time-released melatonin in the early evening or late afternoon can also help accelerate this shift. You should adjust your sleep schedule as described each day. Upon arrival, wear sunglasses to avoid any sunlight before 10:00 a.m. When returning, use your goLITE BLU in the evening for a few nights and avoid any morning light (see Traveling West). 

Traveling West

Use your goLITE BLU in the evening for 30-40 minutes a few days before leaving, and use the goLITE BLU a couple of hours later each successive day. Each day you use the goLITE BLU, you shift your internal time up to three hours, and you can increase this shift up to six hours per day by taking melatonin in the morning. When returning, avoid any bright afternoon and evening light and be sure to use your goLITE BLU in the morning for a few days (see Traveling East). 

Click on the go LITE blu for more information.