If you’ve recently purchased a light box, congratulations! A light box is the perfect tool for administering light therapy, a popular treatment for Seasonal Affective Disorder (SAD) and other conditions like sleep disorders. It works by emitting a bright light that simulates daylight mimicking, causing mood improvement and boosting energy levels.
While light therapy has proven effective for most users, it’s essential to understand how to use a light box correctly and be aware of any potential side effects to make the most of its therapeutic light. Here’s what you need to know to get the best results from your light box and light therapy!
What is a Light Box and How Does it Work?
A light box is a powerful device designed to emit bright light—typically around 10,000 lux—to mimic natural sunlight, providing crucial daylight simulation. This is particularly beneficial for those living in regions with limited daylight hours or during long, dark winter months, such as in Alaska.
When your body is exposed to less sunlight, it can disrupt serotonin levels, leading to mood swings and even depression. At the same time, a lack of sunlight affects your circadian rhythm, making it harder to maintain healthy sleep patterns. That’s why regular sunlight exposure is so vital for both your mental and physical well-being.
For those who can’t access enough sunlight naturally, a light box offers an effective alternative through phototherapy, also known as light therapy. This form of treatment is commonly used in the early morning for 20 to 60 minutes a day, simulating the effects of morning light. By using this therapeutic approach, individuals can restore their serotonin levels and recalibrate their circadian rhythms, helping to lift mood and improve sleep quality.
How to Use Your Light Box
When using a light box, take note of the following instructions to get the most out of your light box and maximize its benefits to the fullest.
- Have the light set at an appropriate distance from you. Some light boxes have a designed distance based on their size and brightness levels. Here is a reference of distances from Alaska Northern Lights:NorthStar 10,000: 24 inches
Aurora LightPad Mini: 25 inches
Aurora LightPad Max: 30 inches
- Use the light within the first 2 hours of waking up for about 20 to 45 minutes every day. This is to simulate morning light so that your body gets used to it.
- Since most light boxes use broad-spectrum bulbs, there is no UV, so 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.
- 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 (e.g., watching TV, eating, reading, etc.). Just make sure that the unit is far enough forward that both of your eyes can absorb the light.
- Since the light gives an energy boost, it is recommended to use it before 1 to 2 p.m. Using it past 2 p.m. or in the late afternoon could disturb your sleep cycle.
With these helpful tips, you should be on your way to feeling more energized in no time.
Common Side Effects of Using a Light Box
While many people experience positive results from light therapy, there are some side effects to be mindful of when using your light box.
Eye Strain and Irritation
One of the most common side effects of using a light box is eye strain, especially when the light is much brighter than typical indoor lighting. While therapeutic light from a light box can be incredibly beneficial, improper use or overexposure can lead to discomfort.
If you stare directly into your light box or position it too close to your face, you might experience dry eyes, irritation, or even mild blurred vision. To avoid these issues, it’s crucial to position your light box correctly. A good rule of thumb is to angle the light slightly downward or off to the side to reduce direct exposure while still allowing you to reap the benefits.
Remember, your goal is to simulate natural daylight—not to overwhelm your eyes. Proper positioning helps ensure you’re getting the full advantages of phototherapy without the unwanted side effects, so you can continue to enjoy the uplifting effects of your light therapy sessions safely and comfortably.
Headaches
In the first few sessions with your light box, mild headaches during or after use are not uncommon. This happens because the intensity of therapeutic light can sometimes be overwhelming for those who are sensitive to bright light, particularly if you’re not yet accustomed to it.
For individuals who have a history of migraines, light therapy may occasionally trigger or worsen symptoms, especially in the early stages of use. The bright light can put extra strain on the eyes and brain, which may feel more intense for some.
To ease into light therapy and prevent discomfort, it’s important to start slowly. Begin with shorter exposure times—perhaps 10 to 15 minutes—and gradually increase the duration as your body adapts. This approach allows your brain and eyes to adjust without being overwhelmed by the light’s intensity.
If you’re prone to migraines or light sensitivity, taking these gradual steps will help you enjoy the benefits of your light box while minimizing potential side effects.
Difficulty Falling Asleep
While light therapy is highly effective for regulating sleep patterns and managing sleep disorders, timing is everything. Using your light box at the wrong time of day—particularly in the afternoon or evening—can disrupt your body’s natural circadian rhythm and make it harder to fall asleep at night. This is because the bright therapeutic light signals to your brain that it’s still daytime, which can delay the onset of sleep and lead to restless nights.
To avoid these sleep disturbances, it’s best to use your light box in the morning. Early morning exposure to therapeutic light helps reset your body’s internal clock, aligning it more closely with the natural daylight patterns.
By incorporating light therapy into your morning routine, you’re giving your body the cues it needs to stay energized during the day and wind down properly at night. Morning light exposure is key to preventing insomnia, so you can enjoy restful sleep while still reaping the benefits of your light box.
Nausea
While nausea is a less common side effect of using a light box, it can still affect some individuals, particularly after extended exposure. This discomfort is often linked to other symptoms like headaches or eye strain, all of which are responses to the high intensity of the light. Some users might experience dizziness or even stomach discomfort as their body adjusts to the bright therapeutic light.
To minimize the chances of feeling nauseous, taking the same precautions you would for preventing headaches or eye strain is important. The key is to avoid direct exposure to the light. Make sure your light box is positioned at the proper distance from your eyes, and be mindful of your body’s response during longer sessions.
If you begin to feel uncomfortable, take a short break to give yourself a moment to adjust. Gradually increasing your exposure time allows your body to acclimatize to the therapeutic light in a gentle way, reducing the risk of nausea and ensuring a more comfortable experience with your light therapy.
Agitation or Irritability
In rare instances, light therapy using a light box can lead to feelings of agitation, anxiety, or irritability after use. This response may be due to overstimulation from the bright light or the body’s adjustment to fluctuations in serotonin levels. For individuals with bipolar disorder, light therapy could potentially trigger symptoms of mania or hypomania, as the therapy can impact mood regulation.
While these emotional side effects are typically temporary and tend to lessen as the body acclimates to the therapeutic light, it’s important to proceed with caution. If you have a history of mental health conditions such as anxiety or bipolar disorder, it’s always a good idea to consult a healthcare provider before starting light therapy. They can help tailor the therapy to suit your individual needs and ensure it complements your treatment plan, so you can experience the full benefits of light therapy safely and effectively.
Tips and Tricks When Starting Light Therapy
While some side effects can be inevitable when using a light box, they can easily be prevented or minimized by following a few simple guidelines.
Start Slowly
If you’re new to light therapy, it’s essential to start with shorter sessions to let your body get used to the light, and then gradually increase the light exposure over time. You can start with 20 minutes for the first few days, followed by 30 minutes, and then eventually 45 minutes or until you’ve found the appropriate duration for your sessions.
Position the Light Box Correctly
Direct visual exposure to the intense light of the light box can cause side effects such as eye strain and headaches. This is why you should never place the device directly in front of your eyes; instead, it should be positioned slightly off to the side and above eye level.
Follow a Strict Schedule
To avoid insomnia and improve sleep quality, it’s best to use the light box in the morning. Set a time for your session so that you don’t forget to do it every morning. Make sure to incorporate it into your daily routine and schedule your sessions before 2pm to avoid restlessness at night.
Consult a Healthcare Provider
For those with pre-existing conditions such as bipolar disorder, vision problems, or migraines, consult a doctor before starting light therapy. A healthcare provider can recommend changes to the therapy, such as brightness adjustment or changing the duration of exposure.
Take Breaks
Most importantly, it’s important to take breaks if you start to feel any discomfort during a session. You may stop the session for a few minutes or reduce the overall time spent using the light box. This can help alleviate symptoms like nausea or eye strain.
Boost Your Energy with Alaska Northern Lights!
Using a light box is one of the best ways to manage symptoms of SAD and other mood or sleep disorders. However, it’s always important to read up on how to properly use it and its possible side effects to minimize discomfort during your sessions.
Understanding both the benefits and risks of a light box ensures a safe and effective experience for your overall well-being. Learn more about the wonders of light therapy and light boxes with Alaska Northern Lights today!