Light therapy is an intentional and focused use of sunlight or simulated sunlight to treat symptoms.
This is typically done with a specially designed lightbox that puts out 10,000 lux.
However, you’ll need to acquire your own lightbox.
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(That may be more affordable than you think.
We’ll discuss that below.)
Light therapy is simple.
How Does Light Therapy Work?
The purpose of light therapy is to reset yourcircadian rhythm.
What Is the Circadian Rhythm?
The circadian rhythm is a natural process in your brain that regulates physiological changes that determine your sleep-wake cycle.
A normal circadian rhythm rests roughly every 24 hours and is in tune with the rotation of the Earth.
The Sleep-Wake Cycle
The sleep-wake cycle is one of the main functions of the circadian rhythm.
The body performs very different functions depending on where you are in the sleep-wake cycle.
Hormones are an important part of these cycles.
Many other processes go on that influence when you get tired and when you’re most alert and energetic.
In most cases, light therapy is recommended for first thing in the morning.
(“Morning” in this case means within an hour of when you wake up.)
What About Sunlight?
After all, lightboxes are meant to provide simulated sunlight.
However, a lightbox is usually recommended, as it’s easier to use consistently.
This can be related to certain genetic abnormalities or medical conditions.
It can also be due to shift work or jet lag, which disrupt your usual light-dark cycles.
It can even happen because of late-nightexposure to light from electronic devices.
Research on light therapy for insomnia suggests a benefit.
If results continue to be promising, that kind of research may eventually be performed.
Not surprisingly, given its cause, sleep disturbances are a common symptom of SAD.
People with depression are especially likely to have insomnia, and insomnia can contribute to the development of depression.
Each condition may lead to the other, and they can make each other worse.
It also found that light therapy may improve people’s response to antidepressants.
Light therapy is best considered a possible add-on therapy rather than a replacement for antidepressants.
Be sure to follow your healthcare provider’s treatment recommendations.
Researchers have recommended brighter lighting that stimulates the circadian rhythm in common areas of these facilities.
Ask your healthcare provider if this is an appropriate light level for you.
They may also recommend certain brands or styles.
The Cost
Prices range from about $20 up to a few hundred.
They’re available from many online retailers and drug or medical supply stores.
You may also be able to find one secondhand online.
If you travel frequently, you may want a portable one.
Get a lightbox that puts out low levels of UV light, which can be damaging to your skin.
Other Considerations
Give it timeit may take several weeks to see a benefit from light therapy.
Make it a simple part of your routine so it’s easy to be consistent.
Other types of light therapy devices are available as well, including visors andglasses.
If you think these might be a better option for you, ask your healthcare provider.
Possible side effects are:
In some people with bipolar depression, light therapy can cause mania or hypomania.
However, this is rare.
These include:
If you havelupus-related photosensitivity, talk to your rheumatologist before using light therapy.
These diseases include:
Frequently Asked Questions
Can light therapy cure insomnia?
It can help some people readjust their sleep routine and overcome insomnia.
Why is it important to regulate your circadian rhythm?
Can light therapy help with jet lag?
Bright light exposure in the early morning can help reduce jet lag symptoms.
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