It’s a question we hear often: “Do I need a light lamp for the program to work?”... "Will it speed up my progress?"...or “Which one should I buy?”.
The good news is no – a light lamp is absolutely not a requirement! You can complete the program and reach your sleep goals without ever needing to purchase one. What is essential though? Getting light first thing when you wake up. This helps anchor your body clock and send a strong signal to your brain that it’s time to be awake — a bit like flicking the switch on your internal system and saying, “Hey, time to get moving.”
An amazing way to achieve this is simply by opening up the curtains or stepping outside for a few minutes when you first wake up. Natural sunlight, even on a cloudy day, is a strong indicator to our body that the day has begun and does the trick of resetting your internal clock. Equally, if you're up early in the dark winter and natural light is several hours away from appearing - you can just turn on the bright overhead lights in your house and this will tell your brain that it's time to be awake.
This is where another great alternative comes in - light lamps. Light lamps are designed to replicate the effects of natural sunlight, offering a concentrated dose of bright light that can support the same body clock-resetting effect. Used regularly in the morning, they can be a practical way to ensure you're getting that essential light exposure, even when the weather (or the season) isn’t cooperating. But by no means is a light lamp an essential - it's totally up to you if you feel it could be helpful!
"I'd like to get a light lamp - which ones do you recommend I buy?"
Whilst we aren't affiliated with any particular brands, and we don’t recommend specific models, the most important thing to look for is that the lamp provides 10,000 lux of light. That’s the standard level of light shown in research to be effective. Beyond that, it’s really down to your personal preference: size, cost, and how you plan to use it are all worth considering!
In short: light lamps can be a useful addition, but they’re not necessary. As with all aspects of sleep retraining, it’s about finding the tools and routines that work best for you — in a way that’s both practical and sustainable!