Use every night for optimal results. Customer surveys indicate many users achieve an increased ability to regulate sleep within the first few nights, while most report better sleep within the first 21 nights. STEP 1 Turn on Helight Sleep emits pure red light at a wavelength of 630 nanometers for 14 minutes, then gradually fades out over 14 minutes. STEP 2 Relax Red light passes through your eyelids activating photosensitive cells, resulting in a biological response that helps you relax. STEP 3 Sleep Helight’s 28 minute sleep protocol modulates red light intensity and diffusion to promote deeper more restful sleep.