Light History in the AYO Circadian Health app

Light History shows you when you used AYO, how long each session lasted, and how well its timing fits your circadian wellness goal. It helps you spot patterns and build a more consistent routine. The key rule is simple: aim for the recommended time and complete your planned session.

If you’re not sure how to read the numbers and circles, follow this step-by-step guide.

1) Check your last 7 days at a glance

The summary at the top brings together your recorded sessions from the last 7 days:

1. Sessions: the number of sessions recorded. This counts sessions, not days, so two sessions on one day count as two.
2. Average duration: the average time spent in each session. For example, a 7-minute session and a 5-minute session give an average of 6 minutes.
3. Median intensity: the middle value of the intensity settings you selected, shown as a percentage. It describes the intensity you typically chose, not a timing or effectiveness score.
4. Optimal timing: the percentage of sessions rated Optimal. If 3 of 4 sessions were Optimal, this would show 75%.

Please note that 0% Optimal does not mean every session was mistimed. In the example above, both recent sessions were rated Good. Neither was Optimal, so the summary shows 0%.

2) Learn how to read a session

Below the summary, your session log shows individual sessions grouped by date. Read each entry from left to right: session circle, time and timing label, then duration. The line underneath shows the session type and intensity.

1. Session circle: the colour shows the session type, and the amount of colour shows how well the timing aligns with your goal.
2. Time: the recorded session time, such as 10:22.
3. Timing label: the app’s estimate of how well the session timing supports your current goal.
4. Duration: the recorded session length, such as 7 mins. Compare it with your planned duration to see whether you completed the session.
5. Type and intensity: for example, Blue · 44% intensity.

3) What the circles mean

Colour shows the session type:

• Blue: a blue light session
• Red: a red light session
• Black: a custom session

The amount of colour shows how well your timing matches your goal. A fuller circle is a better match:

1. Optimal (fully filled circle): within your recommended optimal window. Aim for this timing whenever possible.
2. Good (large circle): close to the optimal window and estimated to support your goal.
3. OK (small circle): less aligned with the optimal window, but still estimated to support your goal.
4. Mistimed (outlined circle, no fill): estimated to work against your current timing goal. Generally avoid this window, especially repeatedly.

Please note that a full circle does not mean a completed session. The circle describes timing only, and the duration tells you how long the session lasted. Circle size also does not represent light intensity.

4) Understand why your recommended time matters

AYO uses your current goal to recommend when to use light. If your goal is to move your rhythm earlier, your recommended window will typically be near waking. If your goal is to move it later, it may be in the evening, 2-3 hours before your planned bedtime. Always follow the window shown in your app for your current goal.

The optimal window is often around 30 minutes. This is the time window for use, not a 30-minute session duration.

Timing ratings are guidance based on your app recommendations, rather than a direct measurement of your body’s response.

Additional Tips

• Check Your Recommended Window: use the current recommendation in the app to plan your session.
• Aim for Optimal Timing: a fuller circle is a better timing match. Generally avoid windows rated Mistimed, particularly as a repeated habit.
• Complete the Planned Duration: if you selected a 30-minute session, aim to finish all 30 minutes to get the intended session experience.

• Look for Patterns Over Time: use your history to improve consistency. One less well-timed or shorter session does not define your whole routine.

   

Common Questions

Is a Good session still useful?
Yes. Good timing is estimated to support your current goal, even though it falls outside the Optimal window. Aim closer to the recommended window when you can.

What if a session is Mistimed?
Check the current recommended window before your next session. A Mistimed rating means the timing may work against your goal, especially if repeated. Please do not add extra sessions just to improve your history score.

Should I increase intensity to improve my timing rating?
No. Intensity and timing describe different things. A higher intensity setting does not make a mistimed session Optimal. Follow your selected program’s guidance.

Can a short session have Optimal timing?
Yes. Timing and duration are separate. A 7-minute session may be timed optimally, but if you planned 30 minutes, it is still shorter than your intended session.

Light History offers general wellness guidance to support your daily routine. Its ratings are estimates of timing alignment, not medical assessments or guarantees of results.