From c252afaebebdabb4309bb598280ec4b889005120 Mon Sep 17 00:00:00 2001 From: Stephen L Date: Sat, 10 Feb 2024 21:15:23 +0100 Subject: [PATCH] clarify Signed-off-by: Stephen L. --- SleepNon24VLiDACMel.html | 46 ++++++++++++++++++++-------------------- 1 file changed, 23 insertions(+), 23 deletions(-) diff --git a/SleepNon24VLiDACMel.html b/SleepNon24VLiDACMel.html index 0f28ae8..ee5f77d 100644 --- a/SleepNon24VLiDACMel.html +++ b/SleepNon24VLiDACMel.html @@ -349,7 +349,7 @@

Two-minutes quickstart version of the VLiDACMel therapy protocol

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  • Maintenance: Once entrainment is achieved, the treatment must be continued as-is with the parameters (ie, light therapy timing and duration, melatonin timing and dosage, dark therapy setup, etc) you found effective for maintenance of benefits. Indeed, the therapy is effective only as long as it is used, otherwise effects are lost under a few weeks, but the therapy can always be restarted later. Of course some adjustments can be done on a day-to-day basis: if waking up later, you can do light therapy longer the next day ; if waking up too early, you can start light therapy later at the usual time you found effective for entrainment to avoid waking up earlier and earlier ; melatonin and dark therapy should usually be started always at the same time but can be advanced to ensure you do not miss the window, etc. Do not expect a totally immutable circadian phase: even when fully entrained, sleep remains a biological process and hence naturally noisy, so it is likely perfectly normal to observe over time natural variations in the fall asleep time and wake up time under a window of one sleep cycle (ie, 1h30-2h00 for adults, 1h-1h30 for children). Note also that between seasons it is normal to sleep and wake up later or earlier depending on the varying sunrise and sunset times. +
  • Maintenance: Once entrainment is achieved, the treatment must be continued as-is with the parameters (ie, light therapy timing and duration, melatonin timing and dosage, dark therapy setup, etc) you found effective for maintenance of benefits. Indeed, the therapy is effective only as long as it is used, otherwise effects are lost under a few weeks, but the therapy can always be restarted later. Of course some adjustments can be done on a day-to-day basis: if waking up later, you can do light therapy longer the next day ; if waking up too early, you can start light therapy later at the usual time you found effective for entrainment to avoid waking up earlier and earlier ; melatonin and dark therapy should usually be started always at the same time but can be advanced to ensure you do not miss the window, etc. Do not expect a totally immutable circadian phase, this is not a mechanical clock: even when fully entrained, sleep remains a biological process and hence naturally noisy, so it is likely perfectly normal to observe over time natural variations in the fall asleep time and wake up time under a window of one sleep cycle (ie, 1h30-2h00 for adults, 1h-1h30 for children). Note also that between seasons it is normal to sleep and wake up later or earlier depending on the varying sunrise and sunset times.
    • Previously, it was here noted that "the therapy could not be 100% effective and freeze totally in place the circadian rhythm due to uncontrollable environmental factors", but the author achieved in 2023-2024 a highly robust circadian phase and set at a time that cannot be caused by environment (eg, consistently waking up 2h earlier than sunrise during winter, the same absolute time defined in autumn and even before DST change) and only varying under one sleep cycle window, and most often under a window less than 30min. However, this requires extreme mastery of the protocol and of exposure to environmental factors such as sunlight, hence for less experienced users, expect to get misaligned from time to time: for individuals with non-24, simply discontinue therapy temporarily to freerun a few weeks until the ideal time is reached again; for DSPD, increase the exposure duration, or discontinue therapy temporarily to find where your circadian phase currently is, to re-time light therapy optimally after the minimum core body temperature, or use a core body temperature sensor to find it right away.
    • @@ -976,7 +976,7 @@

    Equipment for circadian rhythm entrainment

  • Dark therapy tools: