That's interesting, so these Luminette glasses you wear are actually providing 10,000 lux on the eyeballs.
I think what they're claiming is that the lux on the eyeballs is similar to that from a 10,000 lux lightbox when held at the recommended distance (which is what, 6-12 inches?). In addition the luminette light is blue inflected.
I installed the light meter app and found that holding the camera all the way up the lightbulbs gives a reading just in excess of 10,000. Holding it a few inches from the lightbulbs gives a reading of 4-5000. However the way the angles work out, the eyes are getting a minority of the light directly from the bulbs, and a majority reflected by the blue holographic strip. I'd guess it averages out to something in the region of 2500.
That's at the lowest of three power levels, fwiw. The advice of someone more knowledgeable than me was that the brightness from that setting is sufficient to reach some sort of saturation level; and that while the higher settings are likely
safe, it's probably best not to chance it for diminishing returns.
I find it very interesting that with these high 10,000 lux level for 5 hours from the Luminette glasses, you do notice circadian effects. I will have to try this.
I hate to sound like I'm shilling for a product, but the luminette while not perfect, is the best of the bunch
and if you buy from the myluminette site, you get 30 days money back guarantee so worth giving a trial, imo.
I found the trick with melatonin that fixed my non-24 is not to take melatonin when you go to bed, as many people do, but to take melatonin around an hour or two before your bedtime (or your planned, desired bedtime).
First of all, interesting to have already identified two non-24ites from a cohort of what, a few hundred people who log in here each day? And interesting that in your case, melatonin alone causes phase advance. Much as with CFS/ME, every case seems to be unique. I have heard of people who:
- have been 'cured' with low dose abilify (hasn't worked for me at high dose)
- have been 'cured' by cutting out dairy (hasn't worked for me)
- switch on and off seasonally
- experience all manner of irregularites (my rather regular 25.75 hour pattern seems to be the exception rather than the rule)
Also interesting that you naturally gravitate to DSPD hours, as do I. Indeed a majority of cases seem to have started as DSPD.
Wrt melatonin, early dosing it (to 'kickstart' endogenous production) used to be a part of my protocol; but I find that it makes my fatigue more unpleasant.
I also have an effective and almost infallible technique
to get me to sleep within 5 minutes if I go to bed but find I cannot get to sleep. When I got to bed, and find that an hour or so later I still have not got to sleep, I apply this technique, I invariably I will be asleep within 5 minutes. The technique is simply performing around 80 squats in rapid succession, to exhaust the leg muscles and cause some lactate release. It works every time. Not sure why. But the subjective feeling is that the exhaustion of leg muscles sort of seeps into the brain, and puts the brain to sleep.
Hmmm. Can't say I've tried exercising right before sleep, or indeed doing anything high intensity lately. But intuitively I feel like this would crash me the following day(s).