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Follow these guidelines to understand how light affects your body clock and when to use the goLITE® for the best results. Usage Duration and Intensity Most people get beneficial results from fifteen to thirty minutes of usage each day. You can star t using your goLITE® at 50% intensity and increase the level of light if you feel like your body is not responding within a week of beginning treatment. 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® 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® before the onset of drowsiness. If you don’t notice a shifted circadian rhythm, use the goLITE® 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® 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® within two hours of bedtime. The goLITE® suppresses the nighttime hormones for at least two hours, and you may not be able to fall asleep. Suggested Usage For Your goLITE 0 Suggested Usage For Your goLITE ® 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 clock. 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 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® 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 PM) to accelerate your body clock 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® each morning as needed for approximately 15–30 minutes. For more detailed information about using your goLITE® to help adapt to shift work schedules, visit Jet Lag Rapidly traveling across several time zones creates disharmony between your internal body clock 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® can quickly adjust your rhythm to the new time zone. The best strategy for combating jet lag is to shift your body clock a day or two before leaving. Traveling East Use your goLITE® 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® 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 AM. When returning, use your goLITE® in the evening for a few nights and avoid any morning light (see Traveling West). Traveling West Use your goLITE® in the evening for 30–40 minutes a few days before leaving, and use the goLITE® a couple of hours later each successive day. Each day you use the goLITE®, 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® in the morning for a few days (see Traveling East). Suggested Usage For Your goLITE ® 2 FAQ FAQ Frequently Asked Questions Do I have to take off my glasses when I use the goLITE®? No. This specialized type of light is designed to work with or without glasses. ...
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