Light therapy (also referred to as bright light therapy, phototherapy or circadian light therapy) has long been used as an effective means of treating depression and sleep disorders by using bright white light to boost serotonin and melatonin levels in the brain.
Light boxes or lamps provide illumination. Used daily for at least 20 minutes, these devices can be set for different lux (light intensity) levels for optimal illumination.
Can I use it while I’m sleeping?
If you suffer from circadian rhythm sleep disorders such as night owl syndrome or jet lag, light therapy is an effective way to reset your internal clock. A circadian rhythm is the 24-hour cycle in your body that determines when it feels tired, alert and hungry; by exposing your eyes to artificial sunlight-like lighting sources during light therapy sessions, light therapy helps realign your internal clock with the natural patterns of nature and sunlight.
Circadian rhythm sleep disorders (CRSDs) are one of the primary causes of insomnia, and may also contribute to other issues with sleeping such as difficulty falling or staying asleep. They’re typically brought on by irregular schedules or frequent life changes that make resetting your internal clock harder than expected.
Implementing lightbox therapy into your routine each night before sleeping can help reset your internal clock and ease falling asleep quickly and reliably. Consult with a counselor if multiple sessions per day is recommended, but limit how long you spend in front of the lightbox altogether.
Light therapy is generally safe, although some individuals may experience side effects like eye strain or headaches from prolonged exposure to light sources. While these symptoms should resolve themselves after several days have passed, you can ease them by decreasing daily exposure time or sitting farther from the lights.
Other possible side effects may include irritability or euphoria; these symptoms tend to manifest themselves more during the initial weeks of treatment, though they should subside with time as you adjust to light therapy.
Be mindful that light therapy should not interfere with sleep; your therapist can advise on the ideal time and day to use your lightbox, and you can monitor its effectiveness over time.
If you’re having difficulty sleeping and are waking early or having trouble returning to it after being up, red light therapy may be an effective solution to reset your internal clock and help your body produce more melatonin – the hormone responsible for controlling sleep and circadian rhythms.
Can I use it while I’m working?
Light therapy may not be suitable for everyone, but it may be an invaluable asset if used appropriately and with sufficient motivation. Just be sure to limit your exposure time according to what has been prescribed by your physician.
A typical treatment involves sitting in front of a box that emits bright white light similar to that of the sun, and placing it at an appropriate distance (ideally just off to one side of your workstation). Beware staring directly into it!
Note any herbal or nutritional supplements you are taking that increase light sensitivity, and consult your physician prior to starting treatments with them.
Light therapy’s most remarkable aspect lies in how it interacts with your body to improve both your health and well-being. While scientific tests cannot fully explain this phenomenon, we do know that light can stimulate various functions including cell regeneration and improved circulation.
Opting for the appropriate light therapy device is key to realizing its full benefits, and you may notice results sooner than you anticipated. One major advantage is resetting your circadian rhythm – or body’s 24-hour cycle – helping you sleep more soundly at night – particularly for those suffering from insomnia or narcolepsy.
Can I use it while I’m eating?
Light therapy has proven useful for treating various conditions, including seasonal affective disorder (SAD). Insomnia treatment and eating disorder bulimia have also found relief through light therapy treatments. Furthermore, light therapy can enhance the effects of antidepressant drugs, potentially increasing their efficacy further.
Light therapy during meals may not always be possible; for instance, if you take medication that increases photosensitivity, consult with your physician prior to using a light box.
Typically, any adverse side effects from light therapy tend to manifest themselves during the first few days of use and then lessen over time. Common examples include mild headaches, nausea or dizziness, eye strain or other discomforts; if these persist further reduction of daily exposure time or moving farther from lights may help.
Some may experience symptoms such as irritability, euphoria or feeling “too high” when first beginning light therapy; this should pass during treatment and it’s important to notify either your therapist or medical provider at Student Health and Counseling if this persists.
Be mindful that light therapy may increase your sensitivity to sunlight and cause skin reactions in some people, particularly if you suffer from diabetes, allergies or take certain drugs such as antibiotics or anti-inflammatory medicines. Also consult your therapist or doctor prior to beginning light therapy as it could trigger manic episodes for some individuals with bipolar disorder.
Can I use it while I’m watching TV?
Light therapy typically employs a bright light box rated 10,000 lux or higher intensity, typically placed 16-24 inches away from the eyes for optimal exposure. Some light boxes, like Carex Smart Light, allow users to tilt them at different angles depending on your activities (TV viewing, reading etc). Try to utilize your lamp as frequently as possible without exceeding 30 minutes at any given time if possible.
Light therapy requires some caution when starting, with its most frequent mistake being setting the lamp too high or low on a table or shelf. You should also make sure that you sit at an optimal angle in front of it to protect your eyes from being injured by too close seating arrangements. In addition, keep track of how many minutes per session you spend in front of it as an indicator of its benefits; finally if none have materialized after several weeks then seek medical help immediately.
