Well, I took my sleep graph to a sleep doctor and she said it was Non-24, but her advice sucked so I never went back to her and I have to keep explaining it whenever I see my GP, so I don't know if that counts as 'formally diagnosed'.

I tried light/dark therapy for quite a while. It works for some people but it didn't do me much good. (I can change my sleep time but my sleep quality tanks when I do that, and when my sleep quality tanks I become suicidally depressed and start having multiple panic attacks per day. Free cycling sucks but it sucks slightly less than that.)

If you want help with blue screen light, there is an app call f.lux that changes the frequency your computer screen puts out and syncs it up with sunrise/sunset wherever you are, a lot of people find it useful and I think there is a mobile version.

So here's the update: I opened the Luminette using a torx screwdriver (I have a 10 euros multi pieces screwdriver for electronics). This is enough to remove the case and to see the upper part of the electronics board with the batteries, it's possible to unscrew further to remove the electronics board and access the down side but it only includes the LED components so that's mostly unnecessary, especially since no LED was lighting up which meant it wasn't an issue with the LEDs but with something else on the board that made the whole system dysfunction, not just one specific LED bursting.

Then, I simply used an electrical contact cleaner spray, both on the upper part of the board and on the down side of the board (there is a thin slit that allows to use the spray if you plug the straw in on the spray for more precision). I heard this is a common technique used to "repair" or at least extend the life of electronics boards, as often it's simply a problem of a short circuit appearing somewhere for some reason. I then let the board dry up for 20 min with the case still open, and finally I saw the charging LEDs light up cyclically about every 5-10 seconds (the glasses weren't plugged to the electrical outlet so that's the first time I see these LEDs light up like that on their own). These LEDs lit up without clicking on the device, I guess they are a debug code to signal that the case is open or that there is some issue with the Luminette, there is no information about it in the user manual unfortunately. I closed down the case, screwed back the torx screws on the glasses corners (attaching with the legs), and the glasses were fully functional again.

I am not sure how long they will remain operational, but I'll let you guys know if it happens again. The board seem pretty simple, so I'm pretty sure this can be relatively easily fixed by repair shops and engineers.

Yes! I tried several from Amazon and many didn’t make it dark enough, or caused a skin allergy, or didn’t stay on overnight. This sleep mask is the one I really like now. I’m melatonin entrained from about 5 am to 1 pm now, not ideal, but survivable now that I’m not rotating, and the sleep mask has definitely improved my sleep quality and the level of entrainment. I’m thinking of adding in black out curtains too, like you mentioned!

I might go for northern light's travelite. Seems reletively portable. Bit of a pain getting it from a UK source though. Only one one so far and the price starts at £210. $160 off amazon US.

https://www.amazon.com/dp/B002YSMEBY/ref=sspa\_dk\_detail\_1?pd\_rd\_i=B002YSMEBY&pd\_rd\_w=EwBG5&pf\_rd\_p=9fd3ea7c-b77c-42ac-b43b-c872d3f37c38&pd\_rd\_wg=z94tO&pf\_rd\_r=RZHFA8HG6XKQ6HMNAV5D&pd\_rd\_r=219e669f-e187-47dd-841f-...

I don't like my luminettes very much, so whenever I can I use a light box instead. Personally it works better than the luminettes (the one downside is that it's obviously not mobile, so I might get 45 minutes of light box per hour rather than a full hour of light therapy glasses).

One important factor here is that you need to get a decent light box to get good results—a lot of the light boxes online aren't actually as bright as advertised. I have an Alaska Northern Lights Northstar (which I love), and here's an article with recommendations for other light therapy lamps

Do you mean the desktop widget? Because it is still available on mirrors:

https://apkpure.com/sleepmeter-widget/com.squalllinesoftware.android.widgets.sleepmeter

It's not easy to find, I had to thoroughly search internet to find it.

I can confirm it works, I had to reinstall everything since I acquired a new phone. For the moment I'm not missing the paid features (which IIRC were mostly to integrate with wearables such as the Apple Watch).

u/nextsavior i reviewed my refs about sleep inertia (scientific name for brain fog) and here's what they say:

> Unfortunately, Vallat laments, there’s not much we can do to speed up the wakeup process. Not even a caffeine boost is a true solution. https://getpocket.com/explore/item/brain-scans-reveal-why-it-takes-so-long-to-wake-up-in-the-morning

I recommend reading this link, the study is the first to show what underlies sleep inertia and is made by one of current genius researcher in brain research Raphael Vallat.

You can also find more infos in my doc vlidacmel, search sleep inertia, you'll find other studies showing its duration is proportional to the amount of prior sleep deprivation and disruptions (eg, waking up several times time during the sleep session due to disturbances such as noise).

For those without a smartphone, here are 2 alternatives to make a digital sleep log:

• Install Bluestacks on any computer. This is a free Android emulator. Then you can install Sleepmeter and its widget and use it as you would do on an Android smartphone.
• SleepChart, a Windows app.

For those without a smartphone, here are 2 alternatives to make a digital sleep log:

• Install Bluestacks on any computer. This is a free Android emulator. Then you can install Sleepmeter and its widget and use it as you would do on an Android smartphone.
• SleepChart, a Windows app.

It sounds like you've tried .1-.2mg 3-5 hours before bed and 1-2 hours, but, have you tried a higher dose in that 3-5 hour range?

Btw, if you're that sensitive to melatonin, perhaps something like this might help you obtain a more precise dose:

https://www.amazon.com/American-Weigh-GEMINI-20-Portable-MilliGram/dp/B0012TDNAM/

There is something like this, in which you can set X number of hours to have it open when you wake up.

Otherwise, perhaps this article has something useful

Also wanted to add: the single easiest and cheapest form of light therapy to practice is wearing amber glasses before bedtime. Here’s one variety:

https://www.amazon.com/Blue-Blocking-Amber-Glasses-Sleep/dp/B01GSFTX08/ref=sr_1_6?dchild=1&keywords=amber+glasses&qid=1601587216&sr=8-6

Making sure you have Nightshift or f.lux installed on all relevant devices is also very helpful. Light therapy is not likely to make all the difference for you, but it’s also worth trying, and can push melatonin over the edge for some sluggish responders

This is the sleep mask that I use. It's nice because the eye area is raised so it isn't constantly rubbing. The nose is also contoured to prevent light leaks. My only complaint is that they only last around 6 months. (see the reviews on amazon.)

https://www.amazon.com/McNett-Tactical-Z-Mask-Contoured-Sleep/dp/B004I77YTG

[Android] - [Sleepmeter Free] - [Sleep tracking]

Link to the app on the Google Play store

A small app which lets you manually record the times you sleep/wake and provides many graphs which can show useful information. I use it to get an idea of what my sleep deficit is and to try to predict my sleep patterns for the next few days. This is a screenshot of the graph I find most useful: https://i.imgur.com/nynIWfZ.png?1

• Pros:

  • Free (ad supported but they are unobtrusive, and there is a pay-to-remove option).
  • Easy to use once set up.
  • Has a widget for your homescreen so you can tap when you go to bed, and tap when you wake up (time between the "bedtime" tap and "asleep" is configurable, as is the wake-up tap).
  • Very customisable & configurable.
  • Lots of useful graphs and information.
  • Does not rely on device sensors.
  • Can export/import data in CSV format (it's not quite a standard CSV but it's close).

• Cons:

  • Configuration options might be a bit daunting to some.
  • Requires manual taps to tell it you've gone to bed/woken (though I prefer this over sensor based detection as I find it more reliable and it also means I don't need to leave my phone on charge all night on my bed).
  • Doesn't seem to be actively updated, but to be fair it does work fine as it is.

I think https://www.sleepgraph.com/ will do what you need. The import of the data is done manually by them, but they're very good and happy to help.

I use an Android app called Sleepmeter Free to record and display my data, and they were able to take the export from that app and import it into the website.