Light and sleep gear, graded against the research
Sunlight first: morning daylight outdoors is free and far brighter than any device. For the gaps, such as dark winter mornings, bright evenings and city bedrooms, we compare sunrise alarms, light therapy lamps, blue-light blockers, blackout curtains and the rest on the specs that matter for your clock, and we say plainly when the evidence is thin.
Best overall
by Carex · $170
Large 16 x 13 in LED panel rated 10,000 lux at 12 to 14 in, and Yale measured 10,000 lux at 13 in. The default SAD lamp for most people.
Rated output10,000 lux at 12–14 in
Best for: Most people who want a clinic-size light box on a desk or kitchen table
Best overall
by Philips · $180
Rated to 310 lux, with a 30-minute adjustable sunrise, sunset, 7 wake sounds and FM radio. No app, no subscription, 2-year warranty.
Peak brightness310 lux (no distance given)
Best for: Anyone who wants the brightest published sunrise and no app
Best mask
by Omnilux · $395
Flexible LED mask with 633 nm red and 830 nm near-infrared light, listed with the FDA under 510(k) K191629 for full-face wrinkles.
Irradiance (source)~30 mW/cm² on skin (brand claim)
Best for: A first LED mask for fine lines, using the same 633/830 nm pairing as the main skin trials.
Best overall
by Manta Sleep · $39
Contoured eye cups that slide and tilt to fit your face, an adjustable 73 cm strap and a machine-washable build, with a 60-day money-back guarantee.
Eye cupsContoured O-cups, movable
Best for: Most people who want full darkness without pressure on the eyelids
Bedtimes and wake times that land between 90-minute cycles.
When your last coffee should be, based on half-life and bedtime.
Find your chronotype from when you sleep on free days.
When to seek and avoid light after crossing time zones.
Sunrise, sunset and your morning-light window for any date.
Pick a nap length that does not leave you groggy.
How bright common places are, in lux.
The best light color for sleep is dim red or amber. Your body clock is most sensitive to blue light near 480 nm, and brightness matters as much as color.
Caffeine half-life is 3 to 6 hours for most adults but can top 10 hours. What slows it, mg per drink, and when to stop caffeine before bed.
A blue light filter app should turn your screen fully red and dim it, not just warm it. Two circadian apps worth installing: Tap Zap and Circadian.
Blackout curtains for better sleep: what light at night does to sleep and blood sugar, how dark is dark enough (under 1 lux), and cheap fixes for light gaps.
Do blue light glasses work? Not for eye strain, a 17-trial Cochrane review found. Dark amber lenses worn before bed have small, mixed sleep benefits.
Do sunrise alarm clocks work? Dawn simulator trials show less morning grogginess and help for winter depression, but they don't replace a 10,000 lux light box.
Every category and guide carries one letter. It rates the research, not the brand.