So far, I have found that it is helpful to use in the morning and night, I usually lay in bed for a little after waking up and it's nice to have a light that doesn't bother my eyes. The same goes for the evening. It is also helpful l when I have a migraine and need to lay down (mostly every day) that I can have the light on dim and take a nap and when I wake up I don't have that awful pain hit back when I open my eyes. It does seem to bring the edge off of the migraine slightly. Which any relief of any kind from migraine pain is extremely welcomed. I also have learned to give my eyes a few minutes to adjust after turning the green lamp off as if I move too quickly into a different light, I get an increase in aura, usually red, but dissipates quickly. Pros: It doesn’t hurt to be in the Allay green light!