Light therapy (also known as phototherapy) works best when practiced regularly over time, typically for 20-60 minutes in the morning as part of an ongoing program.
Utilize a lamp specifically designed to treat SAD that contains filters to block harmful UV rays, and consult with your physician prior to purchasing one for yourself.
How to use
Many people turn to bright light therapy to treat seasonal affective disorder (SAD). This therapy involves sitting or standing near a lamp or box that emits full spectrum lighting that simulates natural sunlight, inducing your body to produce serotonin (a hormone associated with mood and sleep) while simultaneously resetting your circadian rhythm, or sleep-wake cycle, and helping you feel more alert during the day and reduce depression symptoms. Which light you use ultimately depends on what works for you – one type may work better than another depending on which symptoms need treatment.
Light boxes equipped with clear plastic screens or reflectors designed to shine directly on your face are recommended, ideally 16-30 inches away and covering the center of your eyeline. When using one of these lights boxes, dark glasses or tinted lenses should be avoided as this could limit how effectively the light works on your eyes; however, you can continue other activities while using one, such as reading, working on a computer or watching television.
Light therapy sessions typically consist of sitting or standing in front of a device and keeping eyes open, looking either directly at it or glancing over at it without staring directly into it. Each session typically lasts from 30-60 minutes; you can repeat treatment as necessary throughout the day to help alleviate symptoms.
Bright light therapy may result in side effects like headache, blurry vision or eyestrain. People who already have vision issues, take medications that interfere with your vision or have bipolar disorder should not try light therapy; those suffering depression should speak with a counselor or psychiatrist prior to beginning this form of treatment as bright lights could potentially trigger manic episodes if taking antidepressant medication for depression for the first time.
Light boxes are affordable and easy to use at home. They can help if you’re experiencing depression symptoms that don’t respond to antidepressant drugs; their safety makes them ideal.
Getting started
Light therapy has long been used as an effective therapy for seasonal affective disorder (SAD or the “winter blues”) and related mood disorders, including major depression and seasonal patterns of major depression or mood disorders such as other mood disorders. Experts believe it works by helping regulate circadian rhythm and serotonin levels – it may be used alone or alongside talk therapy and medications as part of an overall plan of treatment.
Light boxes are portable devices that emit a bright white light similar to sunlight, acting much like natural daylight. The best light therapy boxes have filters that filter out harmful ultraviolet rays, making it safe for most people without risk of eye or skin damage. Before beginning light therapy in your daily routine, consult with your physician on the best approach and timeframe – they may suggest starting out slowly before increasing sessions gradually over time until reaching optimal duration. They’ll also provide insight on when would be most beneficial as timing plays a big part of its effectiveness!
Once you’ve decided on a light box, it is essential that you follow its manufacturer’s instructions regarding its setup and use. According to Gurlik, the device should be placed approximately one foot from your face; staring directly at it may lead to eye strain. Furthermore, use should occur early morning as part of your morning ritual; alternatively if this doesn’t fit with your schedule try night use as well if recommended by your physician.
Studies show that light therapy’s benefits gradually accumulate over time; therefore, don’t be discouraged if immediate benefits don’t show. Be consistent in your light therapy practice though as research shows those who regularly utilize light therapy experience greater improvement as the light helps reset their circadian rhythm and makes you more awake and alert while simultaneously decreasing depressive symptoms.
During treatment
Light therapy is used to treat major depression, including seasonal patterns or postnatal depression (depression during and after childbirth). It may also assist with treating fibromyalgia and sleep disorders; its effectiveness depends on its type, duration and intensity of treatment.
Some individuals report experiencing improvements within a few days; for others, results might take several weeks or months. It’s essential that you follow your physician’s recommendations when engaging in light therapy treatment.
Light therapy works because retinal cells in your eyes respond to light, which interacts with chemicals in your brain that control your sleep-wake cycle and mood. Light perception delays melatonin production which helps you wake up more quickly while increasing serotonin levels which improve your mood and general wellbeing.
Your doctor will advise on the optimal time and duration for using a light box therapy session. In general, light therapy works best in the morning; however, some individuals find night sessions beneficial as well. Furthermore, light therapy may assist those whose internal biological clock operates “behind” the normal circadian rhythm, leading them to experience fatigue earlier than expected or sleep later than usual.
As light therapy requires bright light sources from 2 feet high or higher, you must use a special light box designed specifically for light therapy treatments rather than any standard lamp. Set it up so it shines down directly on your face from about 2 feet above. Sit or lie down while using it but do not stare directly into its light source – reading, eating or working can all help pass time during treatment sessions.
Some light boxes and lamps emit excessive ultraviolet (UV) radiation that may be damaging to skin health. Before purchasing any light boxes or lamps that emit excess UV rays, please carefully read their specifications to make sure they do not emit excessive amounts.
Light therapy may interact with certain antidepressant medications, so be sure to discuss its use with your physician prior to including it as part of your treatment plan. Furthermore, those living with bipolar disorder should speak to their psychiatrist as it could induce manic episodes in some people suffering from this disorder.
After treatment
Light therapy is an easy and noninvasive solution. Patients sit before a special device called a light box or visor that emits bright artificial sunlight similar to daylight while simultaneously filtering out ultraviolet (UV) rays for added eye and skin protection. Light therapy sessions may take place morning, afternoon, or evening depending on each person’s individual symptoms.
Light therapy works best when used early in the morning before work or school begins, especially those suffering from circadian rhythm sleep disorders like insomnia and depression may reap significant rewards from using this form of treatment. Insomnia refers to chronic difficulty sleeping that may result from mental health conditions like depression, medication including sedatives such as antidepressants or even conditions like Alzheimer’s disease or dementia – light therapy may provide much-needed relief in such instances as well.
If you are suffering from insomnia, it’s essential to consult with a physician in order to establish the most effective regimen. Light therapy should gradually increase by about 30 minutes each day until reaching 30 minutes or more each night. A power nap in the afternoon could also help speed up falling asleep faster when bedtime comes around; additionally, try practicing a sleep schedule which includes short power naps daily as well as going to bed at the same time each night.
Some individuals experiencing light therapy can experience side effects, including eye strain, headaches and irritability. If these effects persist for an extended period, try changing the length or proximity to light source to decrease intensity or consult your physician to assess if there are any medical or skin issues which may make light therapy less or more effective for you.
People suffering from bipolar disorder should only use light therapy under the guidance of a psychiatrist, as its use could trigger mania and could prove potentially hazardous for those diagnosed. Furthermore, those taking certain antidepressant medicines are at an increased risk for experiencing adverse reactions during light therapy sessions.
