SpecializedipRGCs(intrinsically photosensitive retinal ganglion cells) containing the pigmentmelanopsinare located in the retina of the eye. Melanopsin is maximally sensitive to a narrow wavelength range of460–480 nm(blue spectrum).
When this light enters, the signal travels along the retinohypothalamic tract to thesuprachiasmatic nucleus (SCN). The SCN sends an inhibitory signal to the pineal gland:"Stop melatonin production!". Simultaneously, the dorsal raphe nucleus is activated, triggering the synthesis and release of serotonin into the prefrontal cortex.
Light (460–480 nm)ipRGC (Melanopsin)SCNPineal Gland Blockade (Melatonin)Raphe Nuclei (Serotonin)
Intensity:Exactly10,000 Luxat a distance of 30 cm.(Check: regular office lamps provide only 300–500 Lux, which is completely imperceptible to ipRGCs).
Color Temperature:5,000–6,500 K(Daylight).
UV-Free:Presence of a certificate verifying the absence of UV-A and UV-B radiation (to prevent retinal and corneal burns).
Window of Efficacy:The first20–30 minutes after waking up(ideally between 06:30 and 08:30 AM). Using the lamp after 3:00 PM will shift your circadian rhythms and cause insomnia.
Positioning:The lamp should be positioned at a45 angleto the side of your line of sight and slightly above eye level (simulating natural sunlight).Do not look directly into the LEDs!The light should hit the periphery of the retina.
Exposure Time:20 minutes at 10,000 Lux (or 45 minutes at 5,000 Lux).
07:00 PM–09:00 PM:Switch devices toNight Shiftmode + reduce brightness to 20%.
09:00 PM–11:00 PM:Wear orange/amber-tinted glasses (filtering the spectrum up to 530 nm).
Sleep:Complete darkness (0 Lux) — use dense Blackout curtains or a silk sleep mask. Any light exposure from an air conditioner LED or a streetlamp through the eyelids reduces nighttime melatonin production by 30–50%.