The colours on my screen would flicker between the blue day setting and the orangey nighttime setting. This seems to occur every day for a while now around the end of my sunset time. Not sure what the problem is, any idea?
Thanks for the comments - we are thinking about this a lot.
The main issue is that we are trying to give advice that has taken us years of study to understand, and yet the software is in a state where some people feel like they are losing control (they don't understand it or it feels too inflexible), and that's no good.
We are treating f.lux as a promise to help most people sleep better, and we take this really seriously. I think there is another path where we just do "what looks better" and don't take the sleep science seriously, and then you'd be in control, but we might not be able to do as much good, and we couldn't make it better over time.
As @nothreek notes, we are not doing a good job for shift work yet, so often people on these schedules are more expert at their schedule than the software is today.
Regarding adopting "always-the-same clock time" schedules: people adjust to the seasons very differently based on their biology and location, and this is the number one reason we don't have a "clock time" setting for adjusting nighttime lighting. This has been a really contentious decision - but for most people, we think this number should change throughout the year and based on your location and travel.
If we made a really prominent setting (as some companies have) where you have to choose "change at this time", then we would have to respect that setting forever, even if we later realize it's doing a very bad job in the winter for some people, or for people at the edge of a timezone. And actually, we are about 99% sure this is true - lighting that doesn't adjust with the seasons is going to screw some people up. So when there are things missing, it's because it ties us into a solution we think would be wrong in the long term.
There are indeed people who actually do know better, and we should not prevent full customization for them, but the interface is making that difficult because 90% of people do not dig in like that (they use the defaults), and so we are avoiding settings that would prevent us from doing better in the future. But we should use the wisdom of people who are very aware of this to help solve the problem.
I am sorry we are slow to ship the newer flexible scheduling we are working on, but I hope we can solve many of these things soon.
A discussion about sleep, light, wellness, circadian clocks
Before you assume that this is spam, please look at my profile for proof that I am a regular on here. I am not a spammer. All I am trying to do here is post something that may be helpful to others. After all, one of the goals of this forum is to help us improve the quality of our sleep. Thank you.
Ok, so I just discovered something that has made me kind of upset. It has bothered me so much that I have decided to share it with anyone and everyone who might see this in hopes that it will help others. I mean, sometimes I'll see threads or posts on here from people saying they can't sleep even though they are doing everything correctly with light exposure and with a proper routine at night for unwinding and relaxing. Unfortunately, now I can say I have this problem too, whereas I never used to have it.
About a month or so ago, I had a major craving for Cheez-Its for the first time in many years (perhaps 10+ years). I'm 39, my birth month is April, and I kinda grew up on Cheez-Its and so I guess that's where the craving came from. I think it's important for me to mention my age because I think my age has made me much more sensitive to what I put into my body than I have ever experienced before.
Over the past couple of weeks or more, I have developed a major sleep problem: regardless of how tired I am or how long I have been awake (tested 30+ hours a few times with no success), I wake up every ~45 minutes to an hour. I used to sometimes easily sleep 6-7 hours straight before waking up. In addition to this, each time I wake up, I have to urinate as though I haven't urinated in several hours (but I'm not sure if this is related or worth mentioning, but it's very unusual for me). I have also experimented many times now by staying in bed for approximately 18 hours just to see what would happen, and I have noticed that toward the last 4-6 hours of those 18-hour periods, I begin sleeping slightly better with some sleep periods lasting nearly 3 solid hours and I have to urinate less and less, indicating that whatever is preventing me from sleeping is being eliminated through my urine.
Even stranger is that, each short sleep period of 45 minutes to an hour feels like several hours. The first couple times this happened to me, I was confused by what time it was. Before looking at the clock, I was sure I was waking up from a long 5-7 hour period of sleep. After a few weeks of this happening each time I sleep, now I know it has only been 45 minutes to an hour. Another weird thing is, when it's time to go to bed, I don't feel like I need any sleep. Yet, I know I need sleep based on how many hours I have been awake, so I go to bed anyway.
Frustrated with this problem, I tried to determine what the possible causes could be by trying to identify what's different now as opposed to before the problem began. The only difference I have been able to identify is the addition of Cheez-Its to my daily diet. I would eat about 60 Cheez-Its every day: about 27-30 from a box of plain Cheez-Its, and about 27-30 from a box of Extra Toasty, all in one sitting. The reason I count them is, I have to watch my sodium intake, and the box says 1 serving is 27 crackers. 10+ years ago, I never counted the Cheez-Its, but I can assure you it's likely I ate at least 4 times that much in one sitting - but I never had this much trouble sleeping. Over the past several years though, I have eliminated all harmful foods and ingredients, at least to the best of my ability. So I'm sure that's partly responsible for my increased sensitivity to junk food.
I have discovered that the only ingredient in the Cheez-Its that isn't in anything else that I eat is something called "TBHQ". Everything else in the Cheez-Its is also in some of the other things I eat on a regular basis (except for Palm Oil, but my research doesn't indicate any links to sleep problems). So, I did a Google search with the criteria, "TBHQ and trouble sleeping": https://www.google.com/search?q=TBHQ+and+trouble+sleeping
Here's the first article I looked at, and I recommend that you look at it too: https://fedup.com.au/factsheets/symptom-factsheets/sleep-disturbance-and-insomnia
It includes a list of things to avoid so that you don't have trouble sleeping, and one of them is TBHQ. I confirmed this by doing further research to find more links between TBHQ and trouble sleeping, and I found several confirmations.
I only learned about this about 30 minutes ago, and unfortunately it was AFTER having my usual daily snack of Cheez-Its. Still, I immediately threw away the remainder of my Cheez-Its, and so over the next several days, I will see how it goes. Based on my research, I expect to begin seeing improvements to my sleep in about 2-3 days, with further gradual improvement as time goes on from there. I will keep a tab open for this thread so that I don't forget to update it with my findings. I won't post again until I have had at least two or three nights in a row of reasonably good sleep.
Thank you for reading this, if you did. I am hoping it ends up being helpful for others as well.
Oh, and there's one more interesting thing to note: while doing this research, I also learned that TBHQ can affect mood and cause problems like depression. I can tell you with 100% certainty that yes, I have had that problem too. I have been feeling worse and worse over the past month or so ever since I added those Cheez-Its to my diet. Or perhaps I can put it this way: I have been feeling worse and worse ever since adding TBHQ to my diet. If over the course of the next few days or few weeks I begin feeling better, I will add that to this thread as well because I can only assume it is something that can affect sleep.