What is a sleep lamp?
Wake-up lights should be used in the early morning and throughout the early afternoon to firmly establish this time as the beginning of the circadian cycle. While Wake-up lamps do not directly result in better sleep, they can push the circadian cycle earlier, allowing you to become tired at an earlier and more consistent time of night. Because melatonin, serotonin, and cortisol help regulate not only in sleep but also mood, anxiety, and immune function, a properly attuned circadian rhythm is essential for general health and wellness. For a look at the hazards of an improperly attuned circadian cycle, see our articles on Melatonin and Cancer, and Melatonin and Shift Work. Excessive blue light at night has also been linked to ADHD Insomnia, Bipolar Insomnia, and blue light insomnia.
(Low-blue) Amber Sleep Lamps
Both categories of sleep lamp can be used independently to help correct various circadian sleep disorders, though the most successful practices include consistent use of bright, blue light in the morning and dim, amber light in the evening. The results could be beneficial to not only your sleep, but to your mood and overall health as well.
You can find amber sleep lamps and nursery lamps here.
Duffy, J.F. and Czeisler, C.A. (2009). Effect of Light on Human Circadian Physiology. Sleep Med Clin., (2), 165-177.
Gooley, J. J., Chamberlain, K., Smith, K. A., Khalsa, S. B. S., Rajaratnam, S. M. W., Van Reen, E., … Lockley, S. W. (2011). Exposure to Room Light before Bedtime Suppresses Melatonin Onset and Shortens Melatonin Duration in Humans. The Journal of Clinical Endocrinology and Metabolism, 96(3), E463–E472. doi:10.1210/jc.2010-2098
Jamie M Zeitzer, Derk-Jan Dijk, Richard E Kronauer, Emery N Brown, Charles A Czeisler
J Physiol. Sensitivity of the human circadian pacemaker to nocturnal light: melatonin phase resetting and suppression. 2000 August 1; 526(Pt 3): 695–702. doi: 10.1111/j.1469-7793.2000.00695.x PMCID: PMC2270041