Do SAD Lamps Work: Common Light Therapy Mistakes to Avoid

Lightbulb in blue and yellow backdrop

When the days grow shorter and darker, some people may find themselves struggling with the effects of Seasonal Affective Disorder (SAD). Studies show that light therapy, when used correctly, can significantly alleviate symptoms of SAD, amongst other benefits. However, its effectiveness depends on proper usage. If you’ve ever wondered, “Do SAD lamps work?” you’re not alone.

For those new to light therapy, it’s easy to make a few mistakes in the beginning. While these therapy lamps are relatively simple to use, there’s a slight learning curve to getting the most out of them. Learning how to use a SAD light properly is crucial, as even small errors can limit their potential health benefits.

How to Use a Light Therapy Lamp: Common Mistakes to Avoid

Avoid these common pitfalls to ensure you’re making the most of your light therapy lamp.

Not Sitting Close Enough

The effectiveness of light therapy significantly depends on the strength of the light. While the recommended lux of these devices is 10,000 lux, your sitting distance is crucial to remember. Many people sit too far from the lamp, reducing its impact.

Ideally, the lamp should be about 16 to 24 inches away from your face, depending on size and strength. Understanding how to use a light therapy lamp properly includes maintaining this optimal distance. If this gap is uncomfortable, you can sit in a more relaxed position for longer periods, which will compensate for the reduced light reaching your eyes. 

Wrong Angle

While some photos of people demonstrating how to use a SAD light involve them sitting away from it at an angle, this should not be the case. For light therapy treatment to be most effective, the light must indirectly enter your eyes.

Placing the lamp at the wrong angle or too far to the side may reduce its impact. We recommend setting up the device at an angle, far enough forward that the light can enter through both eyes. This inclination lets the light shine directly into your cornea. It is then refracted back through the lens into the retina and the optic nerve to the brain for processing. 

Light therapy is effective because, like sunlight that hits your eyes in the morning, it signals the brain to stop producing melatonin or sleep hormones and start producing hormones that promote wakefulness, particularly serotonin, and cortisol.

Inconsistent Use

We understand it can be tempting to use a SAD lamp irregularly or skip sessions. However, like any other treatment, consistency in light therapy is key to seeing results.

Some people quit light therapy too soon, as they continue to feel lethargic despite using the SAD lamp as prescribed. Having no progress makes them believe the treatment isn’t working. However, it’s important to remember it takes time for light therapy to become fully apparent.

We do not recommend using a SAD light too late in the day, particularly in the evening, as it can disrupt your sleep by interfering with melatonin production. Set up a routine to ensure you’re getting your sessions regularly, as scattered usage may fail to deliver its benefits.

Wrong Timing

Treatment works best when done early in the morning, ideally 20 to 30 minutes within one hour of waking up. Knowing how to use a SAD light properly helps reset your circadian rhythm. Incorporate your light therapy sessions into your daily routine, such as while reading the newspaper, eating breakfast, or getting ready for work.

Moreover, apart from duration and consistency, another aspect of timing is the time of year you start light therapy treatment. Don’t make the mistake of beginning sessions only when symptoms are at their worst. After all, it’s best to address them early on and before they become more severe.

We recommend beginning light therapy about 2 weeks before your symptoms typically start. Doing so allows your body to maintain its serotonin and melatonin levels.

Not Changing the Light Therapy Bulb

Like regular light bulbs, fluorescent light therapy lamps become weak with daily use. This reduced efficiency means you won’t get the same level of treatment as when you opened them fresh from their packaging.

It’s best to change your light therapy bulb after three years, regardless of whether it’s worn out. Keep an eye on your lamp’s brightness and replace the bulb when it’s starting to dim.

Neglecting Other Treatments

Light therapy is not a standalone cure for your symptoms. It is most effective when accompanied by other health and wellness practices, such as counseling, medications, and lifestyle changes. Neglecting these can limit your progress and even lead to ineffective light therapy treatments. 

Use light therapy in conjunction with other approaches, such as staying active, maintaining a healthy diet, and following any additional treatments your healthcare provider recommends.

Not Consulting a Doctor

Some individuals may jump immediately into using light therapy without consulting a healthcare professional first. This is risky, especially if you have a preexisting condition like eye sensitivity or bipolar disorder. 

Knowing how to use a light therapy lamp safely and effectively is essential, and a doctor can guide you on the appropriate light intensity, session duration, and frequency to fit your specific needs.

Not Keeping Track of Side Effects

Light therapy is relatively safe and effective. However, some people may experience mild side effects, including:

  • Headaches
  • Eye strain
  • Nausea
  • Irritability
  • Insomnia
  • Dizziness
  • Hypomania in those with bipolar disorder

Not monitoring these effects can hinder your ability to adjust your light therapy sessions for optimal benefits. You risk prolonging discomfort or making your symptoms worse. Fortunately, these side effects can be minimized by tweaking your sessions’ duration, timing, and intensity. For example, for individuals experiencing insomnia, it could indicate using a SAD lamp too late in the day, so you may need to do sessions at an earlier time.

Be Illuminated with Proper Light Therapy Sessions

Discover illumination and treat symptoms with proper light therapy sessions. After all, the key to successful therapy lies in using your lamp correctly. So, if you’re wondering, “Do sad lamps work?” — the answer is yes, when used correctly.

Understanding how to use a light therapy lamp involves paying attention to distance, angle, timing, light intensity, and session duration. By learning how to use a SAD light effectively, you can enjoy the full benefits of this powerful treatment.

Make the most of your light therapy and let it brighten your days and health. Visit the Alaska Northern Lights blog to learn more.

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