Living with ADHD can feel like navigating a whirlwind of thoughts and impulses. Focusing, staying organized, and maintaining a consistent sleep schedule can be daily battles. While traditional treatments like medication and behavioral therapy are common and well-known, some seek natural alternatives. Fortunately, emerging research has shed light on a new, non-invasive approach: light therapy.
This blog delves into fascinating studies on how light therapy can be an effective tool for managing ADHD symptoms. It also offers practical tips on seamlessly incorporating light therapy into your daily routine, ensuring you or your loved one can enjoy its maximum benefits and feel empowered in managing their condition.
What is ADHD?
Attention Deficit Hyperactivity Disorder (ADHD) is a neurodevelopmental disorder typically manifesting in childhood and can continue into adulthood. It is characterized by a combination of persistent problems, such as difficulty maintaining attention, hyperactivity, and impulsivity. While its exact cause is not fully understood, researchers believe a combination of genetic, environmental, and neurological factors causes it.
There are three types of ADHD based on the predominant symptom presentation, each with its unique set of challenges. Understanding these types can help you feel more informed and knowledgeable about the condition:
- Predominantly Inattentive Presentation: Difficulty organizing or finishing tasks, struggling to pay attention to details, and getting easily distracted
- Predominantly Hyperactive-Impulsive Presentation: Fidgeting and restlessness, difficulty remaining seated, frequent interruptions, and impulsive actions
- Combined Presentation: A combination of symptoms from both inattentive and hyperactive-impulsive presentations
Understanding Light Therapy
Light therapy, or phototherapy, is when a patient exposes himself to specific wavelengths of light, usually through a lightbox or lamp. This type of therapy is most commonly used to treat skin conditions like psoriasis and eczema.
However, light therapy has also been used to treat a type of depression that occurs at certain times of the year called Seasonal Affective Disorder (SAD) and benefits individuals with ADHD.
The Correlation Between SAD and ADHD
SAD frequently occurs with ADHD. According to experts:
- About 30% of adults who have SAD co-occur with ADHD.
- Women tend to have a higher risk of co-occurring conditions than men.
- Younger people also have a higher risk.
According to the National Mental Health Association, the most difficult months for SAD sufferers are in winter, particularly January and February, and notice a remission during spring and summer seasons.
In addition to usual ADHD symptoms and challenges, individuals may experience the following:
- Disrupted circadian rhythm
- Difficulty falling asleep and waking up
- Sluggish feeling throughout the day
- Difficulty finding motivation and being productive
- Withdrawal from social events and activities
- Being unhappy, irritable, depressed, anxious, or hopeless
Studies About Light Therapy and ADHD
Various studies and experiments have been conducted throughout the years to determine the effectiveness of using light therapy for treating ADHD.
Results from a trial in 2006 showed a significant reduction in the subjective and objective symptoms of ADHD when light therapy was used. The strongest predictor of improvement was the shift toward an earlier circadian preference. Mood enhancements were also observed in this study.
Moreover, extensive research has been published for the treatment of dementia, Alzheimer’s disease, traumatic brain injury, and other brain disorders using low-level laser therapy (LLLT) or photobiomodulation (PBM). In a study in 2022 conducted by William Stephan, Louis J. Banas, William Brierly, and Michael R. Hamblin, it was also discovered that transcranial PBM could also serve as an alternative for managing ADHD.
According to Stephan W. et al. ’s study, brain light therapy reduced neuroinflammation, increased cerebral blood flow, decreased oxidative stress, and stimulated neuroplasticity and synaptogenesis, or the formation of neurons that transmit information from the brain to other body parts.
How Light Therapy Helps People with ADHD
Regulating Sleep Patterns
Maintaining regular sleeping patterns is a common challenge for individuals with ADHD. Light therapy helps regulate the body’s internal clock, or circadian rhythm, promoting better sleep. It can lead to better concentration and reduced hyperactivity during the day.
Enhancing Mood and Focus
Light exposure influences serotonin production. This hormone is a neurotransmitter that is key to regulating mood and cognitive function. By boosting serotonin levels, light therapy can improve and increase focus, helping alleviate some ADHD symptoms.
Increasing Dopamine Levels
Dopamine is another neurotransmitter crucial for attention and executive function. Light therapy has been shown to increase dopamine levels, enhance attention, and reduce impulsivity in individuals with ADHD.
Incorporating Light Therapy Into Your Daily Routine
If you’re interested in trying light therapy for ADHD symptoms, here are some tips to get you started.
Choose the Right Lightbox
The standard for effective light therapy is a lightbox that emits 10,000 lux of light. Ensure that the lightbox filters out UV rays to avoid potential harm to your skin and eyes.
Timing Matters
Use the lightbox in the morning, ideally within the first hour of waking up. Doing so helps set your daily circadian rhythm, promoting better night sleep and increased alertness. A fun tip is to keep a yoga mat near your bed and start your day with stretching and basic poses next to a lightbox on your bedside table.
After yoga, keep it routine by cooling down and having breakfast. Prepare your meal and eat while you bask in the glow of your lightbox. It’s best to keep the lightbox in a spot where you typically have your meals, such as your kitchen counter or dining table.
Consistency is Key
Making the most of light therapy for ADHD symptoms involves making it a regular part of your daily routine. Aim for at least 20-30 minutes of exposure each morning. After all, we all have a routine to follow in the morning. So, why not do our daily tasks next to a lightbox to maximize its health benefits?
We all have a morning routine we follow. For instance, wash your face, brush your teeth, and apply makeup next to a lightbox, ready to be switched on when needed. You can also place the lightbox in your home office or cubicle to help you do some work, such as checking emails or catching up on the news.
Create a Relaxing Environment
Incorporate light therapy into your living space. Place your lightbox in areas where you typically perform activities. For example, you can place one in your vanity or bathroom sink, where you wash your face, brush your teeth, and apply makeup. You can also set it in your home office or cubicle to help get some work done, such as checking emails or catching up on the news.
A corner nook, ideal for personal quiet time, reading the latest addition to your library, or enjoying a cup of tea, is also a great area to place a lightbox. Putting it there makes the experience enjoyable and more relaxing.
Monitor Your Progress
Keep a journal to track your symptoms and any changes you notice after starting light therapy. A record can help you determine whether light therapy is effective and identify any necessary adjustments.
Consult with a Professional
Before starting light therapy, it’s essential to consult with a healthcare provider, especially if you have any existing health conditions or are taking medication. They can guide the appropriate use of light therapy for your specific situation.
Unveil the Power of Light Therapy for ADHD
Light therapy offers promising, non-invasive approaches to managing ADHD symptoms. It can help significantly improve focus and reduce hyperactivity by regulating sleeping patterns, enhancing mood, and increasing dopamine levels. Incorporating light therapy into your daily routine can be a game-changer for you or your loved one dealing with ADHD.
The key to successful light therapy is consistency and proper usage. Start with selecting a suitable lightbox, establishing a regular morning routine, and monitoring your progress. Always consult with a healthcare professional before beginning any new treatment to ensure it’s safe and appropriate for your needs.
Take the proactive step towards a brighter and more focused future. Harness the power of light to improve the quality of your life and manage ADHD symptoms more effectively.
Visit the Alaska Northern Lights website to learn how light therapy can be your happiness solution.