Short blue light pulses (30 min) in the morning support a sleep-advancing protocol in a home setting
Open accessAbstract
Many people in our modern civilized society sleep later on free days compared to work days. This discrepancy in sleep timing will lead to so-called 'social jetlag' on work days with negative consequences for performance and health. Light therapy in the morning is often proposed as the most effective method to advance the circadian rhythm and sleep phase. However, most studies focus on direct effects on the circadian system and not on posttreatment effects on sleep phase and sleep integrity. In this placebo-controlled home study we investigated if blue light, rather than amber light therapy, can phase shift the sleep phase along with the circadian rhythm with preservation of sleep integrity and performance. We selected 42 participants who suffered from 'social jetlag' on workdays. Participants were randomly assigned to either high-intensity blue light exposure or amber light exposure (placebo) with similar photopic illuminance. The protocol consisted of 14 baseline days without sleep restrictions, 9 treatment days with either 30-min blue light pulses or 30-min amber light pulses in the morning along with a sleep advancing scheme and 7 posttreatment days without sleep restrictions. Melatonin samples were taken at days 1, 7, 14 (baseline), day 23 (effect treatment), and day 30 (posttreatment). Light exposure was recorded continuously. Sleep was monitored through actigraphy. Performance was measured with a reaction time task. As expected, the phase advance of the melatonin rhythm from day 14 to day 23 was significantly larger in the blue light exposure group, compared to the amber light group (84 min ± 51 (SD) and 48 min ± 47 (SD) respectively; t36 = 2.23, p < 0.05). Wake-up time during the posttreatment days was slightly earlier compared to baseline in the blue light group compared to slightly later in the amber light group (-21 min ± 33 (SD) and +12 min ± 33 (SD) respectively; F1,35 = 9.20, p < 0.01). The number of sleep bouts was significantly higher in the amber light group compared to the blue light group during sleep in the treatment period (F1,32 = 4.40, p < 0.05). Performance was significantly worse compared to baseline at all times during (F1,13 = 10.1, p < 0.01) and after amber light treatment (F1,13 = 17.1, p < 0.01), while only in the morning during posttreatment in the blue light condition (F1,10 = 9.8, p < 0.05). The data support the conclusion that blue light was able to compensate for the sleep integrity reduction and to a large extent for the performance decrement that was observed in the amber light condition, both probably as a consequence of the advancing sleep schedule. This study shows that blue light therapy in the morning, applied in a home setting, supports a sleep advancing protocol by phase advancing the circadian rhythm as well as sleep timing.
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Other scientific research supports the benefits of applying blue light to improve sleep quality.
“Although devices such as the Withings Aura and REM Sleep Tracker, Re-Timer and AYO have not been independently validated, other scientific research supports the benefits of applying blue light to improve sleep quality (Viola et al., 2008; Gabel et al., 2013; Geerdink et al., 2016).”
From A Critical Review of Consumer Wearables, Mobile Applications, and Equipment for Providing Biofeedback, Monitoring Stress, and Sleep in Physically Active Populations (2018) · cites this paper as Geerdink et al., 2016
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“…ranged from <2 pg/mL at all times with no detectable nightly rise to a distinct increase during late evening and early night to approximately 50 pg/mL. Geerdink et al. (2016) investigated the circadian phase-shifting impact of blue and amber light therapy in a placebo-controlled study at home.”
BackgroundLinking Light Exposure and Subsequent Sleep: A Field Polysomnography Study in Humans
Wams, E. J., Woelders, T., Marring, I., van Rosmalen, L., Beersma, D. G. M., Gordijn, M. C. M., & Hut, R. A. (2017) · Sleep · doi:10.1093/sleep/zsx165 · Cited by 143 · see citing works
Self-citation
- Authors
- Geerdink, M., Walbeek, T. J., Beersma, D. G. M., Hommes, V., & Gordijn, M. C. M.
- Affiliations
- University of Groningen (NL)
- University of California San Diego (US)
- Philips Consumer Lifestyle, Drachten, the Netherlands
- Corresponding author
- Geerdink, Moniek
- Venue
- Journal of Biological Rhythms
- Publisher
- SAGE Publications
- Published
- 2016-07-26
- Volume
- 31
- Issue
- 5
- Pages
- 483-497
- ISSN
- 0748-7304 (ISSN-L)
- 1552-4531
- OpenAlex
- W2477505029
- Cited by
- 63
- References
- 90
- Citations by year
- 2026: 4 · 2025: 5 · 2024: 6 · 2023: 5 · 2022: 8 · 2021: 8 · 2020: 11 · 2019: 8 · 2018: 5 · 2017: 3
- FWCI
- 3.39
- Type
- journal article
- Language
- en
- Open access
- hybrid
- doi.org
- Locations
- Journal of Biological Rhythms (publishedVersion, other-oa)
- PubMed (publishedVersion)
- University of Groningen research database (University of Groningen / Centre for Information Technology) (submittedVersion, other-oa)
- Funders
- Alere
- Rijksuniversiteit Groningen
- Topics
- Life Sciences › Neuroscience › Endocrine and Autonomic Systems › Circadian rhythm and melatonin
- Social Sciences › Psychology › Experimental and Cognitive Psychology › Sleep and Work-Related Fatigue
- Social Sciences › Psychology › Experimental and Cognitive Psychology › Sleep and related disorders
- Keywords
- social jetlag, blue light therapy, morning light exposure, amber light, melatonin rhythm, sleep timing, home-based therapy, wake-up time, daytime sleepiness
- MeSH terms
- Adolescent, Adult, Circadian Rhythm, Female, Humans, Light, Male, Melatonin, Phototherapy, Reaction Time, Sleep, Sleep Stages, Time Factors, Jet Lag Syndrome, Young Adult, Actigraphy
About these checks
Registry, retraction, Cites and statistics results are computed, not judged, with one exception: a printed reference that no index lists is read once by a model before it counts as a citation error. Claims are extracted by a model and kept only when their quote appears verbatim in the text; each cited source is then checked, with a model’s help, for whether it says what the claim relies on. Those verdicts can be wrong — read the claim’s quote and the cited source before relying on one.
Statistics and arithmetic are recomputed, not judged.
Confidence bands are shown only for fields calibrated on our annotated test set. None is calibrated yet, so no band is shown.
What counts as a claim ›How we measure confidence ›How we check this ›
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