A patient has recommended the Philips Hue smart light as a very helpful insomnia solution. Designed like a regular bedside lamp, the smart light can be programmed to begin lighting with a light blue hue, gradually growing to lilac light, and ending up with a bright sunlight simulator, waking you with a natural-seeming sunrise instead of a loud noise like a traditional alarm clock. The user can set the time the light will begin to show and how long you want the “fade” to be, so that the time from blue light to bright sun can be as much as an hour, or as little as 15 minutes.
The same basic routine can also be programmed in for bedtime: starting with a brighter light (you can also modify the brightness of the end light level), and gradually fading through yellow to orange to dark over a preset time period. Our patient has found it particularly helpful for bedtime, stimulating growing sleepiness as the light fades like a natural sunset.
We note that this product is fairly expensive, retailing at around $280.00. Reviewers call it a “high-end” or “luxury” purchase, noting that the light quality is excellent, compared to less-expensive options on the market. See this review for some other sunrise-simulator light alarms.
In general, we recommend high-quality lighting and light modifications for bedtime and rising, as well as for seasonal adjustments when needed. Or, of course, you can just leave your curtains open and rise with the sun! But since that is not usually a good fit with our modern lifestyle, we just advise everyone to be sure and spend some time outside in the morning to help your circadian systems adjust and function well.
What has been your experience with lighting and light alarms?
More on insomnia and light levels: