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Dim Light Melatonin Onset

Dim light melatonin onset marks when melatonin rises in dim light—a circadian phase anchor shifted by evening screens and morning light timing.

Dim light melatonin onset (DLMO) is the clock time when melatonin rises in dim light— a research marker of circadian phase used to diagnose delayed or advanced sleep schedules. Bright evening light pushes DLMO later; morning light pulls it earlier.

Home users approximate with consistent wind-down and light hygiene rather than lab kits.

Common questions

  • How do you advance DLMO without lab testing?

    Get bright outdoor light within an hour of waking and dim screens two hours before target bedtime for two weeks. Track sleep onset trend, not single nights.

Related guide

Evening Wind-Down Routine Guide: Light, Timing, and a Repeatable Sequence →

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