Light Therapy for ADHD

Key Takeaways:

• ADHD can co-occur in people with SAD, especially when the seasons change, typically during winter.
• There are various benefits of light therapy, including improved sleeping patterns and enhanced moods.
• Exposure to blue light overshadows light therapy benefits.

Table of Contents

1. Understanding How Light Therapy for ADHD Works
2. What are the Benefits of Light Therapy for ADHD
   1. Improved Sleep Patterns
   2. Increased Alertness
   3. Enhanced Mood
   4. Non-invasive and Low-Risk
   5. Better Focus and Concentration
3. Does ADHD Get Worse with Seasons?
4. Alternative Treatment Options for Light Therapy for ADHD
   1. Medication
   2. Diet and Nutrition
   3. Regular Exercise
   4. Mindfulness and Meditation
5. Frequently Asked Questions
6. Conclusion

Understanding How Light Therapy for ADHD Works

Most children who take medication for Attention Deficit Hyperactivity Disorder (ADHD) will continue to require it in adolescence, and more than 50% will need to take it as adults. 

Research indicates that this medication can have serious side effects, including dizziness, severe nausea, and suicidal ideation, as well as potentially damaging the heart and liver. For some, these side effects can be challenging and may outweigh the benefits of the medication.

Light therapy for ADHD has emerged as an alternative or complementary treatment option. This procedure involves exposure to bright light to regulate circadian rhythms and improve mood and alertness. It is seen as a more viable treatment for several reasons.

Unlike medications, light therapy is non-invasive and has fewer reported side effects. It addresses underlying issues, such as sleep disturbances and circadian rhythm disruptions, which individuals with ADHD commonly experience. As a result, light therapy offers a promising, low-risk approach to managing ADHD symptoms and improving overall quality of life.

Dive deeper into the world of light therapy and its potential to transform the management of ADHD symptoms in our blog.

What are the Benefits of Light Therapy?

Light therapy benefits are multifold as they help individuals with ADHD in many ways.

Improved Sleep Patterns

Light therapy can regulate circadian rhythms, improving sleep quality and consistency. Regular and undisturbed sleep is important because sleep issues can exacerbate ADHD symptoms. Moreover, exposure to bright light in the morning suppresses melatonin production during the day, making it easier to fall asleep at night and wake up feeling refreshed.

Increased Alertness

Experiencing grogginess in the morning? Consider light therapy when you wake up to enhance your alertness, improve productivity, and boost focus. By refining these traits, you can help combat daytime fatigue and sleepiness, which are common issues for those with ADHD.

Enhanced Mood

Mood disorders often co-occur with ADHD, particularly Seasonal Affective Disorder (SAD). Undergoing light therapy improves your mood, resulting in a positive impact on your overall well-being. In fact, it helps stabilize mood fluctuations, leading to more consistent emotional regulation.

Non-invasive and Low-Risk

Another light therapy benefit is that it is generally safe, with a few side effects. The most common are eyestrain and headaches. These complications are often mild and can be managed by adjusting the duration or intensity of the light exposure.

Moreover, light therapy can be done at home with a light box, making it a convenient option for many people. You don’t have to visit a specialist’s clinic to practice it. It also appeals to those who prefer non-pharmacological treatments as it is a drug-free approach.

Better Focus and Concentration

People with ADHD often have difficulty maintaining focus and concentrating on tasks. Light therapy improves sleep quality and daytime alertness, contributing to better cognitive functioning.

Does ADHD Get Worse with Seasons?

According to research, people with ADHD are more likely to experience symptoms of Seasonal Affective Disorder (SAD). However, it was also concluded that changing seasons affect the severity of a person’s ADHD symptoms. 

For instance, people with ADHD experienced more symptoms of inattention during winter than in summer. Seasonal light variability is seen as a factor that modifies the behavior of the study’s participants due to the body’s circadian rhythm, regulating the natural process in response to light and darkness.

Since your body’s exposure and natural response to sunlight are reduced during winter, this causes disruptions to the circadian rhythm. Any interference can increase inattention in ADHD and is linked to lower cognitive performance.

Alternative Treatment Options for Light Therapy for ADHD

Apart from light therapy, there are other approaches you can consider to manage your symptoms.

Medication

Medications like methylphenidate (Ritalin) and amphetamines (Adderall) are commonly prescribed to help improve focus and reduce hyperactivity and impulsivity. Meanwhile, non-stimulants like atomoxetine (Strattera) and guanfacine (Intuniv) are effective alternatives.

Remember to consult your doctor first before taking any medication to avoid complications.

Diet and Nutrition

A balanced diet of fruits, vegetables, whole grains, lean proteins, and healthy fat can support overall brain health.

Some studies suggest omega-3 fatty acids, zinc, iron, and magnesium may help improve ADHD symptoms. Monitoring how fast the body converts carbohydrates into sugar is also important. After all, the conversion rate affects an individual’s energy level throughout the day. Anything that causes blood sugar levels to spike prompts the body to work hard to use that sugar quickly. Once it goes below normal levels, the result is an irritable, fidgeting, and nervous individual who lacks focus.

Avoid processed carbs and sugars, and instead, choose foods with low glycemic indexes and true whole-grain bread. Some studies suggest that pesticides also play a role in the development of ADHD, so opt for organic foods as much as possible.

Moreover, protein from eggs and lean meats are great sources of consistent energy. Fat is important as it decreases the absorption and processing of carbohydrates into sugar.

Regular Exercise

Exercise, especially aerobic exercise, can help reduce hyperactivity and improve attention and executive function. Meanwhile, activities like yoga and tai chi combine physical movement with mindfulness, helping improve self-regulation.

Multiple researches show that individuals with ADHD can benefit from a single, 20-minute aerobic exercise. It improves attention and academic performance in children. Some may also prefer individual sports, like swimming, tennis, or cycling, as opposed to sports where you work as a team. 

Mindfulness and Meditation

Mindfulness develops an individual’s inner skills, helping them be more aware of their emotional state so they won’t react impulsively. It involves listening to one’s thoughts, feelings, and bodily sensations, and developing a greater awareness of what’s happening.

On the other hand, meditation is seen as a difficult task for people with ADHD as they’re hyperactive. Thus, individuality in the approach is vital as it makes the treatment work for you. Meditation can help improve attention, reduce stress, and enhance emotional regulation. For instance, breathing exercises and progressive muscle relaxation are effective techniques that reduce anxiety and improve focus.

Frequently Asked Questions

Are ADHD people sensitive to light?

Yes, people with ADHD can be sensitive to light. Sensory sensitivities are common in individuals with ADHD, particularly sensitivity to light, sound, touch, and other stimuli.

Known as photophobia, light sensitivity is being sensitive to various light sources, including the sun and indoor lighting like fluorescent lamps. This heightened sensitivity can be due to how their brains process sensory information. The light can cause discomfort or be a cause of distraction for the individual as it feels too bright, too intense, or too hot.

This light sensitivity results in headaches, eye pain, and fatigue. Sensory issues are also commonly seen in conditions that often co-occur with ADHD, such as sensory processing disorder or autism spectrum disorder. However, the degree of sensitivity varies widely among individuals with ADHD.

What color light is best for ADHD?

Lighting can significantly impact focus and comfort. Different colors and types of light offer various benefits.

• Natural daylight is often the best choice as exposure to it regulates circadian rhythms, improving mood and concentration. 
• Cool white or Daylight LED bulbs with a temperature of 5000K to 6500K mimic natural daylight and can help increase alertness and concentration. They provide a bright, crisp light that reduces strain on the eyes.
• Warm white lights between 2700 K and 3000K create a calming environment, helping with relaxation and reducing overstimulation.
• Adjustable lighting allows individuals to customize their lighting environment based on their needs at different times of the day.
• Fluorescent lights should be avoided as they can flicker and cause discomfort or headaches.
• Blue light filters or glasses on screens can help reduce eye strain and improve comfort.

How does blue light affect ADHD?

Blue light has various effects, especially on people with ADHD. For instance, prolonged exposure to artificial blue and green light in the 400-550nm range after sunset makes it challenging to get high-quality, restorative sleep.

Similarly, minimized sun exposure and increased time spent under artificial light disrupt our block clocks. After all, sunlight releases serotonin and dopamine, which elevate mood and help us sleep later in the evening.

Blue light exposure, especially in the evening, also interferes with the production of melatonin, the hormone that regulates sleep. This disruption leads to difficulty falling asleep and maintaining a regular sleep schedule, a common challenge for individuals with ADHD. When exposed at inappropriate times, it further causes increased alertness and cognitive performance.

Conclusion

Light therapy for ADHD offers a compelling alternative for managing symptoms by addressing circadian rhythm disruptions and enhancing mood and alertness. While light therapy can be particularly beneficial during darker months when symptoms might worsen due to seasonal changes, it is important to remember that it is one of many treatment options available.

Try light therapy for ADHD with a light box from Alaska Northern Lights.