Treating Sleep Disorders With Bright Light Therapy

Key Takeaways

• Various devices are used for bright light therapy in treating sleep disorders.
• Light therapy is adaptable to various lifestyles, offering a non-invasive solution for sleep disorders, including jet lag, advanced or delayed sleep-wake disorder, and shift work disorder.
• You can treat insomnia with light therapy to return to your proper circadian rhythm.

Table of contents

1. What Devices are Used for Bright Light Therapy
   1. Light Box
   2. Desk Lamps
   3. Floor Lamps
2. Using Bright Light Therapy for Sleep Disorders
   1. Delayed Sleep-Wake Phase Disorder (DSPS)
   2. Advanced Sleep-Wake Phase Disorder (ASPS)
   3. Non-24-Hour Sleep-Wake Disorder (N24)
   4. Shift Work Disorder
   5. Jet Lag
   6. Insomnia
3. Frequently Asked Questions
   1. Can I use light therapy all day?
   2. What are the symptoms of a messed-up circadian rhythm?
   3. How do I reset my circadian rhythm for the night shift?

Utilizing Light Therapy for Your Sleep Disorder

Light therapy for sleep disorders has emerged as a highly effective, non-invasive treatment option for individuals struggling with irregular sleep patterns. This therapy employs devices to significantly improve conditions like delayed sleep phase syndrome and seasonal affective disorder, helping reset your body’s natural circadian rhythm.

As science continues to unveil the benefits of light therapy, more and more people are discovering a path to better sleep and enhanced well-being through this innovative approach.

What Devices are Used for Bright Light Therapy

Several items are used by experts in conducting bright light therapy sessions. 

Light Box

Light boxes are the most common tool used for light therapy. They are typically rectangular and have a large screen that emits light. These devices are designed to be placed on a flat surface, such as a table or desk, and can be plugged into a wall. They can also come with adjustable brightness settings. 

Most light boxes emit light at around 10,000 lux, which mimics natural outdoor light. Earlier models only produced 2,500 to 5,000 lux. Boxes with low lux require longer sessions lasting two to three hours, but since more modern boxes can create high-intensity light, a session can last 20 to 30 minutes. 

Users sit at a comfortable distance, usually about 16 to 24 inches. You don’t have to look directly into the light because the device allows the light to be received by your eyes. A session typically lasts around 20 to 30 minutes.

Bright light therapy has numerous benefits, including regulating the body’s circadian rhythm, or 24-hour cycles, which are part of your internal clock.These cycles run in the background to carry out essential functions and processes.

Desk Lamps

Desk lamps function similarly to lightboxes but are designed to look like normal lamps, making them easy to blend in a home or office setting seamlessly. They provide a more targeted light therapy session and can be adjusted in terms of brightness and angle.

Desk lamps are ideal for individuals who spend a lot of time at a desk. They can be used while working, reading, or engaging in other seated activities.

Floor Lamps

Floor lamps provide ambient light therapy to a larger room. They are adjustable in height and light intensity, allowing users to customize their therapy experience. These devices are ideal for people who prefer a less direct and more subtle form of light therapy.

Find the best device for your bright light therapy here.

Using Bright Light Therapy for Sleep Disorders

Bright light therapy is a versatile treatment that can help with various sleep disorders. Here are some of the sleep disorders commonly treated by this approach.

Delayed Sleep-Wake Phase Disorder (DSPS)

This condition is characterized by a delay in sleep timing, causing you to fall asleep much later at night than usual and having difficulty waking up in the morning. This disrupted sleep pattern can interfere with morning activities, such as exercising or working. 

When administered in the morning, bright light therapy can help reset the sleep-wake cycle to an earlier time, making it easier to fall asleep and wake up at desired times.

Advanced Sleep-Wake Phase Disorder (ASPS)

This condition is the opposite of DSPS, wherein individuals fall asleep much earlier at night than normal, causing them to wake up early in the morning. Bright light therapy is applied in the evening, helping push the sleep phase to a later time, allowing for a more conventional sleep schedule.

Non-24-Hour Sleep-Wake Disorder (N24)

Also known as free-running sleep, N24 is a circadian rhythm sleep disorder where an individual’s circadian rhythm is not aligned with the 24-hour day-night cycle. Instead of sleeping at the same time every night, N24 causes them to delay their sleep gradually by minutes or hours. The delay progresses until their sleep periods go all the way around the clock, resulting in cumulative sleep deprivation.

N24 also causes an individual’s body temperature and hormone rhythms to follow the non-24-hour rhythm, affecting how their body functions. It occurs in 55-70% of completely blind people.

Shift Work Disorder

This condition primarily affects people who work nights or rotating shifts, causing them to struggle with maintaining a regular sleep schedule. Having this kind of schedule requires you to work when your body wants to sleep and sleep when your body expects to be awake. It results in an altered and inconsistent exposure to light daily. 

Bright light therapy can help adjust your circadian rhythm to better align with your work schedule and improve sleep quality. Individuals can use this treatment in the evening and avoid daylight when they finish work and need to sleep. They can also use sunglasses or special glasses for added support.

Jet Lag

Traveling across multiple time zones can disrupt your body’s internal clock, leading to jet lag. Bright light therapy in the morning may help when traveling east, while we recommend using it in the evening for those traveling west. Doing so can help synchronize the body’s circadian rhythm to the new time zone more quickly.

Insomnia

Using light therapy for insomnia can help individuals fix their body clock, especially when used in conjunction with other treatments like cognitive-behavioral therapy for insomnia or CBT-I.

Learn more about light therapy in our blog.

Frequently Asked Questions

Can I use light therapy all day?

While bright light therapy for sleep disorders can be beneficial for various conditions, it is generally not recommended to use it all day. Proper use of light therapy involves careful consideration of the timing, duration, and intensity of exposure to ensure safety and maximize benefits. 

Treatments typically last 20 minutes to 60 minutes, and depending on the individual, light therapy can be used once or more per day for consecutive days. It’s best to consult your doctor for guidance on the proper usage of life therapy.

What are the symptoms of a messed-up circadian rhythm?

A messed up circadian rhythm manifests through various symptoms, affecting both physical and mental health:

• Excessive sleepiness
• Lack of daytime alertness
• Problems with memory and decision-making
• Irregular sleep-wake patterns
• Reduced alertness and cognitive performance
• Mood disturbances
• Physical symptoms, including headaches, gastrointestinal issues, and fatigue
• Hormonal imbalances
• Increased risk of chronic conditions
• Poor work or school performance

How do I reset my circadian rhythm for the night shift?

Resetting your circadian rhythm to accommodate a night shift schedule can be challenging but achievable with careful planning and consistent effort. Here are some strategies to help you adjust:

• Gradual adjustment
• Control your light exposure
• Create a sleep-conducive environment
• Develop a consistent sleep routine
• Manage caffeine and food intake
• Use naps strategically
• Stay physically active
• Consider melatonin supplements

Conclusion

Light therapy is an effective treatment for various sleep disorders. It utilizes devices to restart the body’s circadian rhythm, which can improve sleep quality and overall well-being.

Read more articles about light therapy and its benefits in treating various conditions:

• Common Sleep Disorders & Their Effects
• How Light Therapy Treats Insomnia

Use bright light therapy for your sleep disorders with Alaska Northern Lights.