When seasonal affective disorder (SAD) creeps in during winter, light therapy can help you cope with the blues it brings. However, you may wonder when to use light therapy.
In this article, we’ll share the best time to do this treatment and how to get the most out of it.
Key Takeaways
- When is the best time to use light therapy? It’s best done soon after you wake up every morning.
- Daily light therapy from early fall to winter can ease your symptoms.
- Light therapy typically takes 20 to 30 minutes, but it can be quicker or longer depending on a light box’s intensity and the effects you see from treatment.
Table of Contents
How Light Therapy Works
Before we discuss when you should start light therapy, let’s look at how it works.
Basking in the sun helps the so-called biological clock in your brain work. It regulates your circadian rhythm or your body’s sleep-wake cycle. This pattern can change when there’s little light around you, increasing your melatonin (a sleep hormone) levels and reducing your serotonin (a mood-boosting hormone) levels. In turn, symptoms of SAD emerge.
Light therapy or phototherapy addresses SAD by improving your sleep-wake cycle and increasing serotonin levels. Moreover, it can help you regulate your sleep schedule and make you more alert even with less light outdoors.
How to Do Light Therapy
To do light therapy, you’ll need a special lamp with an illumination close to natural daylight, like a light box. Put the device on your tabletop or desk, turn it on, and have the light shine on the front of your face.
Note: Consult a doctor before starting treatment to understand the potential benefits and risks associated with light therapy.
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When to Do Light Therapy
Ideally, you should do light therapy once you wake up every morning, within the first 2 hours of waking.
We suggest using the lamp about two weeks before your symptoms begin to appear to regulate your body and stop them from ruining your season completely. Do this daily, starting in early fall and continuing throughout the winter.
When Will My Symptoms Improve?
If you wait until you’re feeling down to use your light therapy box, it can take 10 to 14 days until you start to feel the benefits of lighting for depression. Most patients with mild symptoms of SAD see faster results with light therapy.
How to Choose the Best Light Box for You
There are some factors you should consider when buying a light therapy box, including:
- Purpose – Look for a light box that’s designed to address SAD. Many of these devices use full-spectrum light instead of ultraviolet (UV) light.
- Brightness – The brighter a SAD light box is, the quicker you get to use it every morning. Choose a lamp with at least 10,000 lux of light to reap the benefits of light therapy.
- UV light – You’d want a light therapy box that filters out UV light partially or completely. To ensure your chosen light is safe to use, ask its manufacturer for safety information.
- Eye protection – Some light boxes offer features to help you protect your eyes. If you’re diagnosed with a specific eye condition, talk to an ophthalmologist about using a light therapy box.
- Style – SAD light boxes vary in shape, size, and features. You can choose between lamp-like devices or small, rectangular boxes.
- Location – Consider where you’ll put your light box and what you’ll do while using it. Read the manufacturer’s instructions to ensure you get enough light without sitting too close to the box.
Helpful Tips for Effective Light Therapy
Once you’ve bought a light therapy box, follow these tips for effective treatment.
Check Your Light Box’s Position & Distance
Place your light therapy box at eye level or higher to let your retinas absorb the light. Don’t forget about angles as well. Set your light box at a slight 45-degree angle, tilting it to the right or left from your midline or eyes.
For distance, it’s advisable to position a light box between 16 to 24 inches away from your face. Nonetheless, you should follow the manufacturer’s recommended distance when setting up your light box. The rule of thumb here is to sit closer to a weaker light box and around two feet away from a 10,000-lux SAD lamp.
Follow the Ideal Exposure Time
Most specialists recommend doing light therapy for approximately 20 to 30 minutes. However, exposure times vary depending on your light box’s brightness and your response to the treatment.
- Low-rated light boxes take more time to use. 5,000-lux light boxes can be used for 45 to 60 minutes, and 2,500-lux light boxes should be used for one to two hours.
- For worsening symptoms, increase your time in front of your light box up to 60 minutes every morning.
- If your symptoms improve over time, try adjusting your light therapy schedule. Introduce small yet gradual changes over two weeks and observe any significant effects.
Other Tips
- Follow a consistent bedtime. If you sleep at 10:00 p.m., make sure to wake up at 6:00 a.m.
- While you can read, eat, or do any hobbies during light therapy, it’s best to open your eyes and stay awake. Take care not to look straight into the light to protect your eyes.
- Combine light therapy with other effective treatments for SAD. Cognitive behavioral therapy (CBT), yoga, mindfulness, regular exercise, and exposure to natural light can combat symptoms of SAD alongside light therapy.
Conclusion
Knowing when to use light therapy is essential to boosting your mood and energy while the sun hides behind gray, gloomy skies.
If you’re interested in light therapy and how it helps with SAD, here are some resources to check out.
Frequently Asked Questions About Light Therapy
Can light therapy cause migraines?
Yes, light therapy can cause migraines. If you use intense light, you may experience a severe headache or migraine immediately. Headaches may subside once light therapy is stopped or after you acclimate to using light therapy.
Who should not use light therapy?
People diagnosed with specific conditions should not use light therapy. For instance, patients suffering from eye problems or conditions linked to these issues are discouraged from undergoing this treatment. You must consult with your doctor to decide if light therapy is right for you.
Additionally, light therapy isn’t recommended if you take photosensitive medications. These medications can increase your skin’s sensitivity to light, causing sunburns and rashes.
Where can I get light therapy?
You can get light therapy at home. All you need is a SAD light box placed on a tabletop or desk, with the device at eye level or higher. Only do light therapy if a qualified medical professional advises it.
Are light therapy lamps safe?
Since the Food and Drug Administration (FDA) doesn’t regulate light therapy lamps, you may find low-quality or unsafe products. Research your options and contact the manufacturer if you’re unsure about a SAD lamp’s safety.
Learn more about SAD and light therapy on our blog.