Dodow is a device which claims to help users fall asleep in 8 minutes through a guided breathing practice. The company suggests that their product is safer and more effective than traditional sleep therapies and sleeping pills.
But is Dodow proven to decrease time-to-sleep? Could the blue light emitted actually worsen sleep quality? What was our Product Tester's experience trying Dodow for a month? And is it better or worse than popular sleep products like Zleep?
In this article we'll answer all of these questions and more, as we explain whether or not Dodow is clinically proven to work, and how the device functions.
We'll also share our thoughts on if the blue light emitted by Dodow could actually decrease sleep quality, share our Product Tester's honest experience trying Dodow, and compare the device to other popular sleep devices to pick our winners (and losers).
Key takeaways:
- Breathwork can improve sleep but Dodow isn't clinically tested
- Our Product Tester said Dodow worked, but disliked the bright light
- We do not currently recommend Dodow
Is Dodow Proven to Work?
At the time of updating this article, the Dodow device does not appear to be clinically tested.
However, it's based on a simple, well-studied technology (guided breathing) that has been clinically tested.
Dodow helps users regulate (and slow down) their breathing rate, which induces relaxation.
The nervous system exists in two states: sympathetic and parasympathetic. The sympathetic nervous system is fight-or-flight mode: heart rate and blood pressure are elevated and the body is in a state of heightened awareness due to chemical compounds like adrenaline and cortisol.
When the body is resting and recovering, the nervous system is in a parasympathetic state, which incudes relaxation and is ideal for sleep.
A medical review published in the Frontiers in Neuroscience journal analyzed over 100 clinical trials and documented that slow breathing techniques can shift nervous system function to a parasympathetic state and literally "change your life" and cause "positive psychological/behavioral effects."
A 2018 medical review found that self-regulation of breathing is an effective insomnia treatment.
Overall, Dodow is not clinically proven to work but we believe it's likely to work given that guided breathing is so well-established in clinical studies for inducing relaxation and improving sleep quality.
We Tested Dodow
One of our product testers named Aly Goldstein used Dodow. Here's her experience:
it was really hard to open the box and took a lot of effort. It was also difficult to turn the small knob on the back in order to open the area for the batteries. The small knob ended up falling off, and only then was I able to open the back.
Once I understood how the Dodow was intended to be used after reading the pamphlet, it was very simple.
The light is pretty bright...there is so much narrative and science behind avoiding blue light before and around bedtime, that being asked to stare at a blue light (they literally recommend trying to keep your eyes open as long as possible, even as you are getting tired) was a little hard to feel good about.
Despite some of the quirks mentioned, the Dodow definitely works. I got very sleepy each time I used it, and the majority of the time I fell asleep before the cycle finished.
I also used it sometimes when I woke up in the middle of the night, and it was helpful to go back to sleep.
I did not experience any side effects, and this is a product I would purchase again.
Overall, I'd rate Dodow 8/10.
Does Blue Light Ruin Sleep?
Dodow emits blue wavelengths of light, and this type of light has been shown in medical studies to disrupt sleep patterns and circadian rhythm.
A 2022 medical review on blue light's effect on sleep quality examined results from clinical trials on the topic and concluded the following:
"Blue light might also have negative effects such as the decrease in sleep quality and sleep duration".
Blocking blue light with physical devices like orange glasses can improve sleep, further suggesting that blue light is an illogical choice for a sleep device.
A clinical trial published in the Journal of Psychiatric Research reported that use of blue light blocking glasses for only one week improved sleep quality by 16%.
Dodow's website states that blue light was chosen because of the "generally accepted perception that blue is calming." The brand also claims that the intensity of the blue light their device emits is low enough to have no negative effects on sleep, but provides no proof of this claim.
We consider any exposure to blue light at night likely to worsen sleep quality, and the burden of proof is on Dodow to prove otherwise, given the numerous clinical trials showing that blue light can negatively impact sleep.
Until Dodow can prove that their specific device and the blue light it emits does not negatively impact sleep quality, we don't understand why anyone would buy this product.
There are free breathing apps (one is called Breathing Zone) that can reduce breathing rate without necessarily exposing a user to blue light, because blue light blocking glasses can be worn during setup and the phone could be placed face-down or with the screen off.
Why Does Dodow Shut Itself Off?
One element of Dodow's design that we find highly confusing is that the device shuts off automatically after 8 or 20 minutes of use.
The company doesn’t share any research explaining these seemingly arbitrary time limits, and we haven’t seen any research data suggesting that 8 or 20 minutes are optimal time frames to induce parasympathetic nervous system activity.
It seems like for those struggling with insomnia, it would be most beneficial for the device to continue uninterrupted for at least an hour.
It seems incredibly inconvenient to have to get out of bed and repeatedly turn the device on again after it shuts off, and this alone could counteract any potential sleep benefits from Dodow.
Dodow vs. Popular Sleep Devices
Here's how Dodow compares to other popular sleep-supporting devices in terms of potential efficacy and safety, in our opinion:
Dr Teal's Sleep Spray
Contains fragrance, which is clinically shown to be harmful to human health.
Dodow is the healthier option.
Winner: Dodow
Zleep
Zleep sells adhesive patches with compounds like melatonin and magnesium which are proposed to absorb transdermally.
Magnesium is clinically shown to absorb through the skin at the same dose as in Zleep, so we give this brand the advantage from a potential efficacy perspective.
Winner: Zleep
Breathe Right Strips
Clinically shown to improve sleep quality scores in some studies, and not in others.
For individuals with nasal breathing issues, Breathe Right Strips may be the superior choice, but for those without, we consider Dodow more likely to be effective.
Winner: Dodow
Our Clean Sleep Picks
Ritual BioSeries Melatonin is our top premium sleep supplement.
It provides an effective dose of melatonin, which is clinically shown to improve sleep quality, and which is arguably the best-studied compound for sleep support.
Nolah Weighted Bamboo Blanket is a great option for consumers who prefer non-supplement solutions for sleep. Weighted blankets are clinically shown to improve sleep quality in both older adults and in children, and early research suggests they may also reduce anxiety.
Both of the products recommended in this section are free of ingredients or materials that we consider to be unhealthy.
Dodow Pros and Cons
Pros:
- Drug-free
- Breathing exercises are clinically shown to improve sleep quality
- Affordable compared to drugs or pills
- Our Product Tester claims her sleep was improved
Cons:
- Doesn't appear clinically tested
- Blue light may increase wakefulness
- There are free guided breathing apps
- Our Product Tester disliked the bright blue light
- Arbitrary time limits
