Has anyone tried a light box/light therapy to regulate sleeping hours?

[Revived1]

please keep us updated!

I will, Zonker. I've ordered a light box, and should receive it on Wed. or Thurs. this week.
So far, the orange glasses, lights off and Melatonin aren't helping me much. I think I've only had about eight hours sleep in the last couple of nights....mainly because I am really hoping for this to work, so am probably putting myself under pressure to sleep - as much as I try not to. I've tried to sort out my sleep problems for so many years, I will be a bit surprised if I can ever get it sorted, although now that I have a sleep doctor, I may have some chance. Fingers crossed. I'll let you know how I go when I get the light box.

[fmj13]

Yes, I use a SunSation lightbox every weekday morning for 15-30 minutes, it helps me wake up.

I realize it will vary per individual, but are the results dramatic for you.

Oh yes, it is very helpful.

[Chris8243]

Yes! I've been using a light box for about 4 years. Suggested by my doc for depression, as it "may help and certainly won't hurt", as an adjunct. As I get desperate when I'm going thru a depressive episode, I was willing to try. When I use it (about 6 months a year), I have it set up on the kitchen table and drink my morning coffee in front of the light. You can read or whatever, don't have to sit and do nothing.

I don't have seasonal depression, I have chronic year-round depression. The main and most welcome side effect for me is that I now wake up easily in the morning, opposite of my entire life. Has seriously changed my biological clock. Does it help depression? Well, I still get depressed, but at least I feel good about trying to do something to manage it.

Took a pic, it's not posting, ughhh. It's called "Happy Light" by Verilux

[ChicagoGranny]

"Happy Light" by Verilux

Is it one of the current models? https://www.amazon.com/s?k=Happy+Light% ... nb_sb_noss

My problem is waking up at four or five after going to bed at 11:00. I could do much better with 7 hours of sleep.

[Chris8243]

"Happy Light" by Verilux

Is it one of the current models? https://www.amazon.com/s?k=Happy+Light% ... nb_sb_noss

My problem is waking up at four or five after going to bed at 11:00. I could do much better with 7 hours of sleep.

I do have the Model # VT-20 that I bought as a "portable" one. I used to work week on/week off away from home & this one fit easily in my suitcase. The other one I have is similar but about twice the size, no longer available (looked at my past orders).

The current ones seem to have adjustable light & brighness, mine are just on or off, not sure how to decide on which light setting would be best.

[colomom]

My problem is waking up at four or five after going to bed at 11:00. I could do much better with 7 hours of sleep.

This is the light my son uses:
https://www.amazon.com/gp/product/B00PC ... UTF8&psc=1
It isn't the cheapest and has a couple of negative reviews but its still going strong after 3 1/2 years of daily use and my son has been happy with it. Like Chris8243 my son also has a smaller travel sized light, it also hasn't worked as well for my son as the bigger light. Ideally you want a larger light that filters UV and gives off 10,000 Lux at 12-18" away from the light (the light is bright sitting right in front off it can be brutal).

OP is in Australia, since it is summer in the US there is a cheap alternative to the light box if you don't want to shell out the money. You won't be protected from UV rays but you could try sitting outside under the sun for 30 minutes at the same time each morning.

Here is a link to a book I have found to be very helpful:
https://www.amazon.com/gp/product/15833 ... UTF8&psc=1

[ChicagoGranny]

(the light is bright sitting right in front off it can be brutal).

Do you have to place it in front of your face to be effective? I had the idea of sitting it off to my right while reading email and news.

[colomom]

(the light is bright sitting right in front off it can be brutal).

Do you have to place it in front of your face to be effective? I had the idea of sitting it off to my right while reading email and news.

You don’t want the light directly in front of you, having the light 12-18 inches off to the side of you while you read is perfect
Some of the light boxes are marketed as 10,000 Lux, but that is if you are sitting directly in front of it which is not optimal.
When looking for lights be sure it gives you the right amount of light at the distance you think you would want to sit from it (10,000 Lux at 12-18 inches is ideal).

[Lucyhere]

(the light is bright sitting right in front off it can be brutal).

Do you have to place it in front of your face to be effective? I had the idea of sitting it off to my right while reading email and news.

https://www.amazon.com/dp/B082P9JNWQ/ref=dp_cerb_2

This is the one I'm thinking about buying. The pictures show that you can put it off to your right/left while reading or on the computer. I hesitate spending a lot of money. I want to make sure it actually works for me first.

[ChicagoGranny]

You don’t want the light directly in front of you, having the light 12-18 inches off to the side of you while you read is perfect
Some of the light boxes are marketed as 10,000 Lux, but that is if you are sitting directly in front of it which is not optimal.
When looking for lights be sure it gives you the right amount of light at the distance you think you would want to sit from it (10,000 Lux at 12-18 inches is ideal).

Thanks! Great info.

I'm looking at this one for $19.99 shipping included. It gets great reviews.

[Lucyhere]

You don’t want the light directly in front of you, having the light 12-18 inches off to the side of you while you read is perfect
Some of the light boxes are marketed as 10,000 Lux, but that is if you are sitting directly in front of it which is not optimal.
When looking for lights be sure it gives you the right amount of light at the distance you think you would want to sit from it (10,000 Lux at 12-18 inches is ideal).

Thanks! Great info.

I'm looking at this one for $19.99 shipping included. It gets great reviews.

Is this on Amazon?

[Lucyhere]

https://www.amazon.com/dp/B082P9JNWQ/ref=dp_cerb_2

This is the one I'm thinking about buying. The pictures show that you can put it off to your right/left while reading or on the computer. I hesitate spending a lot of money. I want to make sure it actually works for me first.

I believe I did see the one for $19.99 on Amazon. I purchased the one above. $33.99 with a $8.00 off coupon. Over 2,000 people gave it 5 stars, and free shipping. And, it's prime which means I have 30 days to decide if I like it.

[Revived1]

The main and most welcome side effect for me is that I now wake up easily in the morning, opposite of my entire life. Has seriously changed my biological clock.

This is really what I'm hoping for, (and hopefully a corresponding change in the time I go to sleep at night as well!), i.e. go to bed earlier and get up earlier. I"ve always wished I was an early bird, but had pretty much given up on that over the years, but maybe with the light and a few other changes, I might get there.
One thing about the light I'm getting; I think I will have to be very close to it to get the benefit from it. For the sake of convenience, warranty, etc., I really wanted to try to get one from an Australian seller. I had also pretty much given up on that, and had looked through all the links on Amazon, and was trying to decide between them, i.e. the ones from the U.S. and other places. There are a lot of nice ones on there, but I just happened to do a final search for sellers within Australia, and actually found one! The box is 10,000 lux, but that is at 15 cm, (which is a bit under 6 inches, for people who use inches), but I figure, since that's the case, I might just use it before I get out of bed. I'm thinking, once I wake up, I'll just put it on the bed beside me, and use it there. It may be a bit hard not to look at it directly from that short of a distance , but I think I'll find a way. If there were a lot around, I'd definitely rather get a larger one that I could sit further away from, but I think this one will still do the job. Can only hope.

[Revived1]

This is the light my son uses:
https://www.amazon.com/gp/product/B00PC ... UTF8&psc=1

Here is a link to a book I have found to be very helpful:
https://www.amazon.com/gp/product/15833 ... UTF8&psc=1

I really liked the look of that light when I was looking through all the lights on Amazon. Looks great.
I have also written down the name of that book, so I'll have a look for that as well. I need to get back into reading, and that would be a very useful book for me to read.
Thanks a lot!

[Chris8243]

The main and most welcome side effect for me is that I now wake up easily in the morning, opposite of my entire life. Has seriously changed my biological clock.

The box is 10,000 lux, but that is at 15 cm, (which is a bit under 6 inches, for people who use inches), but I figure, since that's the case, I might just use it before I get out of bed. I'm thinking, once I wake up, I'll just put it on the bed beside me, and use it there. It may be a bit hard not to look at it directly from that short of a distance , but I think I'll find a way. If there were a lot around, I'd definitely rather get a larger one that I could sit further away from, but I think this one will still do the job. Can only hope.

I would strongly suggest not using it in bed. Get up and sit somewhere. Set an alarm for whatever time you choose that you can do daily, and get up at the same time every day, even on days off. No matter how tired and even if you didn't get enough hours of sleep. Maybe take a shower immediately if that would help you feel better and wake up more. But the important thing is to get up. This is what made all the difference for me.

This was the advice given to me by my sleep doctor. Also to go to bed at the same time every night (I know I should but I don't). So actually getting up, sitting in another room and using the light is what made the difference for me. I'm also using 10,000 lux, I set it on a table and set a timer for 30 min. Not sure how you can get comfortable with the light 6 inches from you, my instructions are for about 18" away.

If you can, ot want to, maybe post a picure of what you are getting? I took a picture of mine but can't figure out how to post it! Hopefully your instructions will give you some ideas how to comfortably use it 6" away from you.