If you’re new to light therapy, you may have come across the term “10,000 lux” and wondered what it means. This number refers to the intensity of a light provided by a light box, often used to treat seasonal affective disorder (SAD). This bright light can help boost your mood during the cold, gloomy winter months.
In this article, we’ll discuss what 10,000 lux means and how you can achieve this amount through SAD light boxes. Join us as we look closer at these important aspects of light therapy.
Key Takeaways
- Lux is the unit used to measure how bright the light emitted by a SAD lamp is.
- Exposure to 10,000 lux of light helps the brain increase serotonin and melatonin levels.
- Light boxes can be used when people stay indoors and work night shifts. They don’t produce harmful UV rays and help ease symptoms of SAD during the winter.
- Timing and consistency will help you achieve the best results when using light therapy boxes or lamps.
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Table of Contents
- What Does Lux Mean & How Does It Work in Light Therapy?
- 10,000 Lux: The Standard “Dose” for Therapeutic Benefits
- How Bright is 10,000 Lux?
- Why Do People Use Light Boxes?
- They Work Indoors
- They Work Nights
- Light Boxes Produce No Harmful Emissions
- Sunlight Decreases in Winter
- How to Use a 10,000-Lux Light Box
- When Should Light Boxes Be Used?
- Can You Shorten or Lengthen Your Exposure to a Light Box?
- Where to Place a 10,000-Lux Light Therapy Lamp
- How to Angle Your Light Box
- Choosing a 10,000-Lux Light Box: What to Consider
- Frequently Asked Questions
What Does Lux Mean & How Does It Work in Light Therapy?
Light therapy uses lux as a measurement of light intensity. But what exactly is it?
Lux measures how much light falls on a surface. In light therapy, it’s how bright the light is.
If a person were to sit indoors all day, they would very rarely receive any therapeutic benefits from their lighting. You could get therapeutic light on a cloudy day if you spend most of it outside.
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10,000 Lux: The Standard “Dose” for Therapeutic Benefits
Studies show that 30 minutes of exposure to 10,000-lux light daily is the most efficient way to receive the therapeutic benefits of elevated serotonin and balanced melatonin. These neurochemicals help control mood, sleep, and behavior.
Serotonin transmits messages within the central nervous system and throughout the peripheral nervous system, all communicating how your body should work. Meanwhile, melatonin assists in regulating the circadian rhythm (the so-called “body clock”), which controls how the body produces hormones, regulates temperature, and sleeps.
Limited exposure to light, especially in winter, can decrease serotonin and melatonin levels. Alaska Northern Lights offers light boxes that emit 10,000 lux of light, including the North Star 10,000, to raise the amount of these neurochemicals in the body.
How Bright is 10,000 Lux?
The recommended amount of light for light therapy is the same provided by ambient daylight. It’s brighter than overcast daylight with 1,000 lux but fairly dimmer than direct sunlight with 32,000 to 100,000 lux.
Why Do People Use Light Boxes?
People use light boxes for numerous reasons. These are just a few:
They Work Indoors
If someone works inside all day, chances are they’re getting less than 400 lux from their artificial lighting. Keeping a light box on their desk is a great way to ensure they get therapeutic light every day.
They Work Nights
People who work nights rarely spend time in the sun. Spending time in front of a light box can help regulate their circadian rhythm and combat depression.
Light therapy boxes are particularly helpful for individuals diagnosed with shift work sleep disorder as these devices can make them feel more awake. They may even change your circadian rhythm when switching between specific types of shifts, allowing you to wake up and sleep earlier.
Alternatively, bright light therapy at night can rewire your body clock so you easily adapt to an upcoming night shift.
Light Boxes Produce No Harmful Emissions
The sun can emit harmful UV (ultraviolet) rays that can damage the skin and eyes. Alaska Northern Lights devices use broad-spectrum lighting without any negative side effects caused by UV light.
Broad-spectrum lights offer the benefits of full-spectrum lights minus the UV rays. The latter emits light at extremely high color temperatures. As a result, full-spectrum light boxes produce a significant amount of glare when used therapeutically.
Sunlight Decreases in Winter
Wintertime means shorter days and less sun. If you live in a place with cold, harsh winters, getting at least 10,000 lux of light outdoors is challenging. The lack of sunlight can affect serotonin and melatonin production, leading to mood changes and other common symptoms of SAD.
A light box rated at 10,000 lux can help you manage the winter blues. In the next section, we’ll show you how to use this device.
How to Use a 10,000-Lux Light Box
Timing and consistency matter when doing light therapy. It’s important to use your light box or SAD lamp at the right time of day and throughout wintertime; otherwise, the therapy becomes less effective.
When Should Light Boxes Be Used?
Using light boxes early in the morning during sunrise is generally recommended. In the summer, you’d want to do so when the sun rises. Turn your light box on as soon as you wake up and use it for 20 to 30 minutes to stimulate your body to produce serotonin.
People with SAD are advised to begin light therapy in the fall. The season sees more cloudy days than usual, causing serotonin levels to drop. When you use your light box before winter comes, your body has enough time to produce serotonin, and you can reduce or prevent symptoms before they start.
Can You Shorten or Lengthen Your Exposure to a Light Box?
While most people see good results from using light boxes for 20 to 30 minutes, you may need to spend longer in front of them. Try increasing your exposure time to 45-60 minutes every morning.
Where to Place a 10,000-Lux Light Therapy Lamp
Light box placement is also important for effective light therapy. It’s recommended to put a light box or SAD lamp on a table or counter for comfortable sitting. To ensure you’re sitting in the right position, follow the manufacturer’s instructions on sitting distance.
Your sitting distance depends on the lamp you use—10,000-lux lights require you to sit 16” to 24” away from them. Farther distances may also work, but you’ll have to use your lamp for longer.
How to Angle Your Light Box
When using a 10,000-lux lamp or light box, let the light shine straight into your eyes. The opposite might yield less-than-satisfactory results or take a while longer to work. Your eyes should face the lamp slightly, and the device should shine on you at a 15-degree angle. The position works if the light is directed downward.
On the other hand, lamps casting light overhead should shine over you. The light should be directed downward into the top of your eyes to simulate natural sunlight.
Choosing a 10,000-Lux Light Box: What to Consider
There are several factors you should consider when choosing a 10,000-lux light box or SAD lamp.
- Type: Light boxes come in various types, such as table lamps or floor lamps. Look for the right style with the ideal time for using the device, the best place for it, and storage space in mind.
- Size & weight: The area where you’ll put your light box will also help you choose a device of the correct size and weight.
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- Small lamps are great for packed shelves or nightstands, whereas bigger lamps can light larger rooms.
- You can carry lightweight boxes with you anywhere. Heavy lamps should stay in one place, like your bedroom.
- Adjustable settings
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- Most light boxes can be adjusted for dim or bright light. This way, you can use them at any time and adapt to them from the start.
- Alternatively, you’ll find light boxes or lamps without adjustable settings that are also useful. Their simple design makes them easy to use.
Frequently Asked Questions
What are the benefits of 10,000-lux light?
Since a 10,000-lux light simulates natural outdoor light, it may help your brain produce more of the neurotransmitters responsible for mood. This change can reduce other symptoms of SAD, including excessive fatigue and sleep.
Is 10,000 lux safe for the eyes?
Studies on people who used medical-grade 10,000-lux light boxes noted no significant eye damage. Hence, these devices are safe for the eyes. But if you’re diagnosed with an eye condition or an illness linked to it, doing light therapy is discouraged.
What is the ideal distance for 10,000 lux?
The ideal distance for 10,000 lux is 24” away from a light box. However, manufacturers recommend varying distances. Follow their instructions when using light boxes or SAD lamps to achieve the best results.
How long should you use 10,000 lux for?
You should use light boxes with this rating for 20 to 30 minutes. This can be increased up to 60 minutes if your symptoms persist or reduced to a quicker time with considerable improvement.
Does light therapy have side effects?
Yes, light therapy has side effects. Exposure to light boxes may initially cause mild headaches, nausea, dizziness, or eye strain, which should improve within several days.
Others have felt irritable, euphoric, or “too high” during light therapy. In this case, you should stop treatment and consult your doctor.
Conclusion
Seasonal affective disorder creeps in during gloomy winter days. With 10,000 lux of light, you can get an energy boost, sleep better, and see improvements in your mental health and mood.
Related Articles
- The Winter Blues: Treatment for SAD – Light Therapy
- When To Start Light Therapy
- How to Use a Light Box to Treat SAD
Visit our blog today for helpful resources on SAD and light therapy.