Night Swannies should be worn continuously for 1-2 hours before bedtime. Some people find better results wearing them for even longer, such as as soon as the sun goes down. We recommend you experiment with what works best for you.
Ensure you wear your Night Swannies continuously without taking them off until you are in bed with all the lights off. Once all lights and devices are off and you are ready to sleep, you can take off your Swannies. This is because even a small exposure to blue light during this critical phase could cause disruption to your sleep.