Can Light Therapy Increase Serotonin?

Woman in green top while smiling outdoors

As the days grow shorter and nights longer, a certain stillness settles over the world. The vibrant colors of fall fade into the greys and whites of winter, and the diminishing sunlight becomes a sense of heaviness that is difficult to shake.

The lack of daylight doesn’t only darken our environment—it also affects our mood and energy levels. For some, this seasonal shift is more than just a temporary slump. It triggers a deeper, more persistent form of depression known as Seasonal Affective Disorder (SAD).

This condition is more than just the winter blues—it’s a serious condition affecting millions of people yearly. The primary culprit is a lack of sunlight, which disrupts our body’s natural rhythms and depletes essential mood-regulating chemicals, such as serotonin.

One of the most effective treatments to address SAD is light therapy. But what is the connection between light therapy and serotonin, and how does it restore a sense of balance and well-being during the darker months?

This blog explores how light therapy can help with serotonin production and how it has become an effective tool in treating SAD.

5-hydroxytryptamine (5-HT), or simply Serotonin, is a monoamine neurotransmitter that also acts as a hormone. It carries messages between the nerve cells in your brain and throughout your body, significantly influencing your mood, appetite, sleep, and overall well-being.

During darker months, exposure to natural sunlight is reduced, leading to a drop in serotonin levels in the body. After all, sunlight has antidepressant properties. A lack of serotonin contributes to various conditions, including the onset of Seasonal Affective Disorder, depression, anxiety, and mania – this is where light therapy comes in.

Light therapy involves exposure to bright light that mimics natural sunlight, typically through a lightbox. Individuals need to sit near this light source for about 20 to 30 minutes daily to help their bodies boost and maintain optimal serotonin levels. The bright light from the device stimulates the brain’s production of serotonin, which can improve mood and alleviate symptoms of depression.

The Science Behind Light Therapy

The connection between light therapy and serotonin production is rooted in our biological clock or circadian rhythm. This internal clock regulates bodily functions, including the sleep-wake cycle and hormone production. Winter months have shorter days and longer nights, disrupting this rhythm and leading to an imbalance of serotonin levels.

Individuals can help reset their circadian rhythm by undergoing light therapy sessions. This treatment simulates the effects of natural sunlight, as the light from the device is intense enough to trigger a chemical response in the brain. It results in more serotonin and decreased melatonin production, the hormone that makes us sleepy. Balancing these two hormones is crucial in maintaining our mood and energy levels throughout the day.

Who Needs Light Therapy?

Light therapy can be beneficial for many people, especially those dealing with Seasonal Affective Disorder, depression, or sleep issues. It can also help with a range of other conditions and situations, including:

  • Non-Seasonal Depression: Apart from SAD sufferers, light therapy can be helpful for those with non-seasonal major depressive disorder or bipolar disorder. It can help alleviate symptoms such as low energy, mood swings, and fatigue.
  • Sleep Disorders: Address insomnia or delayed sleep phase syndrome through light therapy.
  • Living Far from the Equator: People in these areas are more vulnerable to SAD and its effects.
  • Shift Workers: People who work night shifts or irregular hours can utilize light therapy to help reset their internal clock and improve alertness.
  • Jet Lag: This condition is common for individuals who travel and cross multiple time zones.
  • Individuals with Low Energy: People without a formal diagnosis can undergo light therapy to combat fatigue, low energy, and uneasiness.

It’s important to consult your doctor before starting light therapy, especially if you have an eye condition, photosensitivity or are taking medication that makes your skin sensitive to light.

The Role of Serotonin in Treating SAD

The symptoms of SAD are often linked to low serotonin levels. By boosting its production, light therapy can help alleviate these symptoms. After all, treatment significantly improves mood, energy levels, and overall mental health.

Moreover, serotonin regulates other neurotransmitters, such as dopamine and norepinephrine, which also regulate mood. Through light therapy, individuals can benefit from a more balanced and resilient emotional state.

Maximizing Light Therapy

Use the Right Lightbox

Ensure the device emits at least 10,000 lux of light, as this intensity is necessary to mimic natural sunlight effectively. It should also filter out UV rays to protect your skin and eyes while undergoing treatment.

Timing is Key

The best time to use the device is in the morning, shortly after waking up. Doing so resets your circadian rhythm and boosts serotonin production for the day. Avoid using it in the evening, as it can interfere with sleep.

It’s also crucial to follow a schedule by using the lightbox at the same time to establish a routine. Aim for daily sessions, especially during darker months.

Optimal Duration

Light therapy often begins with 20-30 minute daily sessions. Mood improvements are noticeable usually after two weeks, and the duration can be slightly increased or decreased depending on the individual’s response. 

Moreover, we recommend monitoring how your body responds to light therapy. Keep a log of the time, duration, and immediate effects. If you notice improvements, maintain the duration, but reduce session time if you experience side effects like headaches and eye strain.

Boost Your Mood with Light Therapy

The change of seasons and weather can significantly impact your mood and energy levels. It’s important to recognize the impact of reduced sunlight exposure and that Seasonal Affective Disorder is more than just a passing phase.

Harness the mood-boosting effects of light therapy and help your body maintain healthy serotonin levels to lift your spirits even during the darkest days. It might be the key to reclaiming your energy and boosting your well-being.

Remember to consult a healthcare professional to know if light therapy suits your needs. With the right care, you can brighten your mood and find the light behind the gloomy clouds.

Visit the Alaska Northern Lights blog to learn more about light therapy and its potential for treating various health conditions.

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