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Teens and Bright Light

When Jen nods off in her morning calculus class, odds are that she really can’t help it. Although she stayed up late chatting with friends on her computer, she couldn’t have fallen asleep at 11 PM even if she wanted to. In fact, there are biological reasons teens shuffle around in the morning, only half awake, and then come alive in the evening.

Teens’ circadian rhythms shift from a morning preference to an evening preference around the time of puberty. Their internal clocks are out of sync with their early morning school schedules. Research indicates that students become alert and eager to focus around noon.


How does this manifest itself?

Due to changes in teens’ circadian rhythms, they may experience the following:

  • Fall asleep in class

  • Under perform on school activities and tests

  • Appear groggy and grumpy

  • Exhibit signs of sleep deprivation


How can teens rest their body clocks?

Clinical research now confirms that bright light in specific wavelengths can shift the internal body clock and regulate sleep patterns when used for 15 to 30 minutes upon waking. A teen can reset his or her internal clock by receiving bright light exposure and thereby assist the body in suppressing melatonin during the day, which means he or she will be more alert and able to focus during the day, and then feel tired at an appropriate bedtime.

For More information about Blue Light Blocking Glasses:


(posted with permission from authoritynutrition.com)


Usage instructions for teens:

  • Use The Litebook® for 15-30 minutes each morning, as early as possible upon awakening.

  • For best results, The Litebook® should be used daily on weekdays – weekend days may be excluded without significant negative effect.

  • Usage can be part of the normal morning routine: while eating breakfast, checking email, completing homework, applying makeup, etc.

  • The Litebook® may be used while commuting to school (as passenger; never while driving).

  • Daily exposure to Litebook® bright light in the morning will improve alertness and mood throughout the day.

  • BONUS BENEFIT: The teen’s sleep pattern will also shift earlier in the evening, enabling the teen to get to sleep at an appropriate hour on school nights.

  • Parents have reported success with The Litebook® for their teen within 2 weeks of daily school-day use.


  • The Litebook® should be positioned approximately 20-24 inches from your face, and should be offset at a 30 to 45 degree angle, like sunlight coming in a window.

  • For most applications, usage is once per day, on a daily basis.

  • Timing of light exposure is very important, and varies by your individual need.

  • The Litebook’s® light beam must be directed at your eyes, and your eyes must be open to achieve benefit.

  • The Litebook’s® light beam is very bright – like the sun – in order to provide the benefit you seek. You do not stare at The Litebook® – as you do not stare at the sun – although it is not harmful to glance at it occasionally.

  • Typically, you will recognize when you’ve received sufficient light – most often by feeling of heightened alertness, energy, and/or mood.