Light therapy has emerged as a significant therapeutic intervention for various psychological conditions, particularly seasonal affective disorder (SAD) and even sleep disorders. The use of a light box, which emits bright light that mimics natural sunlight, has gained traction among individuals as a form of ‘phototherapy’ to alleviate symptoms associated with these conditions.
If you recently bought a light box, it’s important to know how to use it for maximum effectiveness!
How Does a Light Box Work?
First and foremost, let’s understand how a light box works. A light box is a portable device that emits bright light that mimics natural sunlight. It typically produces 10,000 lux (a measure of light intensity), which is much brighter than normal indoor lighting but not as bright as direct sunlight.
For light therapy, a light box is used to rebalance the serotonin levels of a person. Serotonin is the neurotransmitter that deals with mood regulation, especially when it comes to feeling happy and calm. Sunlight increases the brain’s release of serotonin, so when individuals live in areas with limited light exposure, they are more likely to experience depression or SAD.
Since a light box mimics sunlight, a light box can be a great alternative for sunlight for people who live in countries where there are fewer daylight hours. By stimulating natural daylight, a light box can contribute to the production of serotonin, supporting mood improvement.
At the same time, a light box can work as a tool for people with sleep disorders, particularly those with issues of the circadian rhythm. The circadian rhythm is a physiological function that regulates your body’s sleep-wake cycle, which is heavily influenced by light and other factors that can affect one’s sleep. The use of a light box seeks to recalibrate the circadian rhythm, regulating your sleep patterns and improving sleep quality.
Where Can I Get A Light Box?
To provide daylight simulation for those seeking light therapy, companies have researched and created light boxes to improve the lives of those with limited sunlight exposure. Ideally, you would want a light box that contains 10,000 lux, the recommended amount of illumination for light therapy.
One of the leading light box brands is Alaska Northern Lights, which provides the most effective light therapy devices trusted by doctors and therapists. We offer multiple products catered to different brightness levels for specific needs. Looking for the perfect light box for you? Check out these recommendations:
- NorthStar 10,000—Named “the original light therapy box,” this device covers the most light surface area as the brand’s largest light box. It can sit vertically or horizontally and uses traditional fluorescent bulbs.
- Aurora LightPad Mini—This small, compact, and portable product has three brightness levels and a fully adjustable integrated stand.
- Aurora LightPad Max – The brightest of them all! This light box boasts bright LED lights that last for 20+ years with 3 levels of brightness adjustment.
Alaska Northern Lights takes pride in providing the only medical-grade light boxes on the market, making it a trustworthy brand for therapeutic light. Not only is it effective, but it is free of UV and blue light, ensuring the safety of your skin and health.
You can check out our products here for more information.
How To Use Your Light Box
When using a light box, it is important to use it properly and on a schedule to ensure that you get the most benefit. Here is some light box information to get the most out of your light box:
- Have the light set at the designated distance.
- NorthStar 10,000: 24 inches
- Aurora LightPad Mini: 25 inches
- Aurora LightPad Max: 30 inches
- To incorporate it into your daily routine, use the light within the first 2 hours of waking for about 30 minutes every day.
- Since our light boxes use broad-spectrum bulbs, there is no UV. The light needs to be absorbed through your eyes for it to be effective. Have the light box at an angle where it can shine on the front of your face.
- Visual exposure is not necessary, so you do not need to stare directly into the light. You can have the light off to the side a little while you are doing other activities (i.e. watching TV, eating, reading, etc.) just make sure that the unit is far enough forward that both of your eyes are able to absorb the light.
- The light will help give you energy, so it is not recommended to use it past 1-2 p.m., as it could disturb your sleep cycle.
With these helpful tips, you should be on your way to feeling more energized in no time.
Precautions for Using a Light Box
As effective as a light box can be, precautions must still be taken when using it. The following tips will ensure your safety when using a light box.
- Avoid using a light box if you’ve undergone laser eye surgery within the past 30 days or if you have macular degeneration.
- If you have cataracts, glaucoma, or are highly sensitive to light (photosensitive), speak to your doctor before using a light therapy box.
- Some medications, such as antibiotics, may cause photosensitivity, which may interfere with your light box therapy. Consult your pharmacist to check if any medications you are taking may cause this reaction.
- If you’re worried about light exposure, consult your ophthalmologist or healthcare provider. Although a light box does not emit UV rays, you can reach out to your healthcare professional to give you peace of mind.
- Sometimes, using a light box may cause mild side effects such as headaches, eye discomfort, or nausea. Although these usually subside within a few days, if these symptoms persist, avoid using your light box until they go away.
- If you are a person with bipolar disorder, using a light box may cause hypomania or mania, increasing agitation. This is a very rare case, but if it does happen, simply discontinue use.
Frequently Asked Questions about Light Boxes
Curious to know more about the light box? Look no further; here are some of the most frequently asked questions about the product to help you understand the light box better.
Why Should I Use a Light Box?
A light box can be used as a form of daylight simulation if you live in an area with limited daylight hours. It can be used to treat certain psychological disorders like depression and SAD. It is also recommended to use a light box if you need help in regulating your circadian rhythm or readjusting your sleep patterns.
How Long Should I Use a Light Box Each Day?
Typically, it’s recommended to use the light box for 30 minutes per day, preferably in the morning, as it can mimic morning light. However, the duration of using it may vary depending on your condition and preferences.
When is the Best Time of the Day to Use a Light Box?
Technically, the light box can be used at any time of the day. However, the best time to use it is in the morning, shortly after waking up. Because of its daylight-mimicking properties, using it later in the day or evening may interfere with your sleep schedule.
What Can I Do While Using My Light Box?
The best thing about a light box is that you can do other activities while using it. You can read, work, or even eat while undergoing light therapy! Just make sure that the light box is still within the appropriate distance based on the product’s guidelines.
How Quickly Will I Notice the Effects of the Light Box?
Most people start to notice an energy boost and other effects of the light box after a few days to a few weeks. If you don’t experience any benefits after two weeks, consult your healthcare professional.
Can Anyone Use a Light Box?
Not everyone is recommended to use a light box. For example, if you have bipolar disorder, light therapy may not be a good fit as it can cause hypomania. To make sure you can use a light box, it’s always best to consult with your healthcare provider.
Maximize Your Light Box!
Using a light box for therapy can be an effective and natural way to manage conditions like Seasonal Affective Disorder (SAD), sleep disorders, and even certain forms of depression. However, it is important to follow the guidelines on how to properly use it to make the most out of the product. With consistency and proper usage, a light box can be a game changer in your life, supporting your mood, energy levels, and overall well-being.
Learn more about the benefits of your light box and incorporating light therapy on the Alaska Northern Lights blog.