Seasonal Depresson Lights, and N24 sleep

Hey guys anyone have a bad sleep cycle? I haven't been on here for a while, but I recently got a 3D printer and haven't touched flashlights as much, although I am still into LEDs. I am not sure if it belongs on DIY.


There was a red light thread here, and this one is related to SAD lights. I read this https://circadiaware.github.io/VLiDACMel-entrainment-therapy-non24/SleepNon24VLiDACMel.html and it suggest using a Luminette, there is also the PEGASI. Both of these are expensive and I am sure I/we can make or modify something to be similar if not better.

Pegasi uses blue and green light, while the Luminette uses white light. I searched "0nm" on that page and found the suggested wavelengths.

  1. more optimal blue light peaks at 479nm, the theoretically optimal wavelength for ipRGC cells stimulation, while reducing risks of blue light phototoxicity that ranges at least from 400 to 480nm (more towards 400nm and much less towards 480nm).
  2. stick with allowing 3 light intensities, from 500lux to 1500lux, as 500 lux is sufficient for most circadian rhythm disorders, but higher intensities and longer exposure may be necessary for older individuals to pass through the cristallin more obscured with age. More is likely useless for most individuals as it will produce too much side effects, and lower is no better than computer screens (which often emit 100-250lux at max brightness).

The idea is to use a device (phone) that can meaure lux then use a cheap form of LED to replicate it. I am going to use the USB LEDs with a battery pack then measure the light it outputs. Any amazon listing saying they have 100,000 lux that doesn't indicate the distance can't be trusted, you must measure the distance, but it isn't that different from a 6500k bulb either.

I looked at the datasheet for everyone’s favorite RGB light strip: WS2812B and although not optimal, it’ll work! Might even be able to use the red too.

https://www.mouser.com/pdfDocs/WS2812B-2020_V10_EN_181106150240761.pdf

I don't have SAD, but I am non-24.

You might benefit from trying light therapy. The tl;dr is don’t have carbs when you have melatonin and try to take it earlier to make your body produce it earlier, and have some sort of sunlight like effect for about 15 minutes around 9am.

I'm not following the routine as well as I should be, I am still taking caffeine but I can asssue you my sleep schedule is improving rapidly, and I am getting much better sleep. My usual days would be 4-6 of sleep, I am now doing 4-6 with periods where I get great sleep (6-8) one day and the other day is back to the usual 4-6. If I didn't take caffeine I think I would have napped that time and fixed it that way. Hope someone gets help from it!

Ya I have no sleep schedule. And I’ve got the Fitbit data to prove it lol. I either don’t sleep, sleep <2 hours, or sleep >14 hours. Those are my 3, nothing in between. Usually I get 4-5 nights a week but with those 18 hour sleeps I’ll end up averaging 4-7 hours a night for the week according to fitbit. Fitbit is always telling me not to forget to wear it to bed. I am Fitbit, I just dont go to bed lol