The 2023 Ultimate Guide to Bright Light Therapy

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• The Ultimate Guide to Bright Light Therapy
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Humans Spend 90% of Their Time Indoors.

This has become typical in our modern society, as our jobs and living spaces are inside, away from sunlight.

Yet, our bodies need sunshine to function correctly. And this lifestyle norm has a significant impact on our health.

Numerous studies have found light deprivation (not enough sun exposure) to create many problems, including:

• An irregular sleep-wake cycle
• Low energy
• Depression & other mental illnesses
• And physical health problems.

And in colder & darker months, these problems become even more prevalent as getting outside becomes harder.

This begs the question, how do we combat light deprivation?

The answer: specialized sunlight imitating lamps

In this guide, we cover the essentials of light therapy, including what it is, how it works, the conditions it treats, and more. We highlight various studies to showcase light box therapy's effectiveness in treating various ailments.

If you find your energy, sleep, or mental health depleting (especially during colder months), this guide is for you. It offers insight into light therapy to help determine if it's right for you.

The Importance of Sunlight: What Happens When We Don't Get Enough

Before we get into the nitty gritty of light therapy, we must first highlight the importance of sunlight.

We need sunlight to function. Sun exposure aids in the production of various vitamins and hormones, including:

• Serotonin: This hormone plays a significant role in many bodily functions, including mood, appetite, sexual desire, memory, and energy levels. When exposed to sunshine, our bodies produce serotonin, which later converts to melatonin.
• Melatonin: This crucial hormone is vital for our body's sleep-wake cycle, known as our circadian rhythm. When exposed to darkness, our bodies produce melatonin, which signals it's time to sleep. When exposed to morning sunlight, melatonin is produced sooner and helps us sleep better at night. Frequent sun exposure (especially in the morning) is vital for synchronized melatonin production and a healthy sleep-wake schedule.

What is Bright Light Therapy?

Bright light therapy involves exposing your eyes to an artificial light source that emits intense light at 10,000 LUX to mimic sunlight.

This exposure tricks your body into producing melatonin and serotonin. Light therapy is especially beneficial when sunlight exposure is limited, such as during fall and winter.

Mental health professionals frequently recommend this treatment as it's proven to relieve symptoms caused by seasonal affective disorder, circadian rhythm disorder, depression, and more.

These lamps help replace lost sunlight to allow us to fall asleep more easily at night and feel happier and more energized during the day. Bright light therapy is also called:

• Phototherapy
• Heliotherapy
• Sunshine therapy
• And chromotherapy

A Brief History

While light therapy has gained momentum, especially during the COVID-19 pandemic, they're nothing new. Humans have been writing about the importance of sunlight since 400 BC.

Below, we've highlighted important events in the development of this treatment.

Does Bright Light Therapy Work?

You may be wondering, do therapy lamps work?

While light therapy sounds too good to be true, it does work!

Since the 1990s, numerous studies have found light exposure therapy to be effective in treating various conditions.

2005 research found SAD lamp usage to treat various issues and disorders. The research found morning exposure to bright light therapy helps patients:

• Manage sleep disorders
• Develop regular sleep cycles
• And allow them to sleep through the night.

It also found bright light therapy was effective in easing the symptoms of SAD, non-seasonal depression, senile dementia, and jetlag.

Additionally, a study done in 2015 found that using indoor sun lamps for depression was just as effective as cognitive behavioral therapy in improving symptoms of acute depression.

What Studies Say

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• Light Therapy is Effective in Treating a Wide Array of Sleep Disorders Including Circadian Rhythm Sleep Disorder, Insomnia, and Alzheimer's/Dementia
• Data: 53 study meta-analysis, 1,154 participants
• Light therapy is effective in treating general sleep problems in addition to circadian rhythm sleep disorders, insomnia, and Alzheimer's/dementia

Sleep Disorders

A systematic review and meta-analysis collected 53 studies with a total of 1,154 participants concluded that light therapy is an effective treatment for:

• General sleep problems
• Circadian rhythm sleep disorders 
• Insomnia
• And Alzheimer-related sleep problems.

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• Morning Light Therapy is Most Effective Comparing Treatment Time
• Data: 14 research centers, 332 patients Treatment: 2,500 LUX light therapy for two hours per day for one week
• Efficiency in symptom remission (based on a Hamilton Depression Rating Scale):
• 53% AM MORNING 32% MIDDAY 38% PM EVENING

Seasonal Affective Disorder

Another meta-analysis studied data from 14 research centers with a combined 332 patients over five years.

The analysis found 2,500 LUX intensity light exposure for a minimum of 2 hours daily for one week resulted in significant remissions of seasonal affective disorder.

The study also found morning light therapy to be more effective than midday or evening.

What Experts Say About SAD Lamp Use

"Light therapy, phototherapy, or heliotherapy is used to remedy seasonal affective disorder and major depressive disorder with the use of natural or artificial light. As a mental health professional, although light therapy might not be able to completely cure the symptoms I believe it helps to ease them." - Chris Norris, Certified Sleep Science Coach

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• Light Therapy can be as Effective if not More in Treating Depression Compared to Antidepressants
• Data: Systematic review involving 15 reports
• Found light therapy to be as effective if not more compared to antidepressant medications >_ Seas

Non-Seasonal Depression

A 2005 review article by the Mount Sinai School of Medicine collected and reviewed various light therapy studies on non-seasonal depression. The review found that light therapy achieved what antidepressant drugs did in as little as one week compared to 4-16 weeks.

Twenty-seven patients with non-seasonal MDD were given seven days of light therapy and obtained a 24% benefit to light therapy over dim light.

Another study used 3,000-4,000 LUX ceiling lamps on 28 unmedicated patients. This resulted in a depression rating scale improvement of more than 50% in 17 cases.

In a blinded trial, 29 inpatients with non-seasonal recurrent MDD achieved a 64.1% increase in rating scores after three weeks of two-hour 5,000 LUX morning light treatment. These results proved similar to those who received 150 mg of imipramine daily or a combination of light with imipramine.

A five-week study treated outpatients with chronic MDD of over two years with morning bright light therapy. The study found a remission rate of 50%, while a control group given low-density negative air ionization achieved only minor improvement.

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• Reducing Daytime Sleep in Those with Dementia
• Data: 11 patients with dementia Treatment: Two weeks of morning light therapy for 2 hours per day
• Significant decrease in daytime sleep between rising time and 3 PM

Senile Dementia

A common symptom and result of dementia are sleep disturbances. And because of light therapy's effectiveness in treating sleep disorders, it's thought it could help those with dementia as well.

Studies on Alzheimer's patients have found bright light therapy effective in treating associated sleep disturbances. However, these results only apply to those:

• With a shorter duration of the disease
• And in a mild-moderate stage of their condition.

A three-week study treated 37 institutionalized patients aged 70 to 93 with bright light therapy. The study found a significant improvement in sleep and general cognitive abilities.

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• Reducing Jet Lag for Eastward Travel via Light Therapy
• Data: 28 participants Treatment: Three days of morning light therapy
• 2.1-hour shift in circadian rhythm

Jet Lag

When traveling to other time zones, it's common for our circadian rhythm to be thrown off. This can result in:

• Increased daytime sleepiness
• Poor sleep duration & quality
• And an impairment in performance

One study found light therapy to be an effective method of preventing jet lag.

The study on jet lag found bright light therapy effective in creating an advance or delay in circadian rhythms, known as a "phase shift."

Subjects exposed to three days of light treatment experienced an average circadian rhythm shift of about 2.1 hours. Using a light therapy lamp to prevent jet lag tricks our circadian rhythm into adjusting to a new time zone.

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• Reducing Insomnia, Anxiety, and Depression in Evening/Night Shift Work Workers
• Data: 46 female nurses Treatment: 7,000-10,000 LUX light therapy for 30 minutes per day for 10 days
• Reduced insomnia, anxiety, and depression severity

Shift Work Adjustment

Shift work adjustment is a challenging aspect many careers, such as nursing and truck drivers, face. Our circadian rhythms rely heavily on a consistent sleep-wake cycle. Irregular sleep-wake cycles are a recipe for sleep disturbances, low energy levels, and even mental health fatigue.

Bright light therapy poses a solution to shift work adjustment. 

A study published in the Journal of Clinical Sleep Medicine stated that using a light therapy lamp can be effective in "circadian resetting." The idea is to use a therapy lamp before one's bedtime continually. The chart below effectively shows this routine.

What Experts Say About Light Therapy

Emma McAdam

Licensed Marriage and Family Therapist

Therapy in a Nutshell

Doctor Jo

Physical Therapist

Ask Doctor Jo

Dr. Carrie Lam, MD, FAAMFM, ABAARM

Dr. Lam Coaching

When you are exposed to light, body is signaled to release the hormone cortisol, which is necessary for fighting stress. It also alerts the brain, thereby determining your mood. This is how your body reacts during the early stages of stress.

Melissa Gentry

Sex, Relationship, Intimacy, and Life Coach

Healing the Love

Lack of light can affect your circadian rhythm, which is your body’s 24-hour sleep wake cycle. Sun exposure stimulates the hypothalamus in your brain which helps you control your circadian rhythm. When your circadian rhythm is dysregulated, your brain may produce too much melatonin (the sleep hormone) and less serotonin (a happiness hormone responsible for stabilizing your mood and feelings of well-being). So in short, lack of light causes you to feel tired and unhappy.

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Phototherapy also known as light therapy has been proven to be an effective treatment for SAD. Light therapy can help individuals regulate their melatonin and serotonin, which as a result will help regulate your mood by transmitting signals to the brain. Individuals can purchase a light box for as little as $40 to use in the privacy of their homes for this treatment. It is recommended to use a light that offers 10,000 lux (lux is a measure of light intensity), which is comparable to the intensity of afternoon sunlight. Light therapy requires individuals to sit in front of the lamp (about 14 to 24 inches away from your face) daily for 20 to 30 minutes. Researchers recommend to not go over 30 minutes a day. The light therapy causes a chemical change in the brain to produce less melatonin and more serotonin to help improve your mood. Individuals may start to feel the difference from light therapy in just a few days to two weeks.

You can set a light therapy box up next to your computer and turn it on while you work to receive the benefits of light therapy. Shine your light and see how your mood brightens. Always talk to your doctor or mental health provider first before trying any new treatments to see if light therapy is right for you. 

Jared Heathman, MD

Online Psychiatrist

Your Family Psychiatrist

Seasonal Affective Disorder typically presents in colder months with less daylight. A natural way to combat this disorder involves shifting your schedule to take advantage of sunlight. You could take your lunch outside, take small breaks in the sunlight, or adjust your work hours to allow a sunlight exposed walk. An additional option is a device called a light box. You can buy them online at places like amazon.com. Most start by spending about 30 minutes under them in the morning. You can read or perform other tasks under them. It simulates sunlight to give our mind a boost. 

Chris Norris

Certified Sleep Science Coach

Each Night Sleep Guide

Light therapy, phototherapy, or heliotherapy is used to remedy seasonal affective disorder and major depressive disorder with the use of natural or artificial light. As a mental health professional, although light therapy might not be able to completely cure the symptoms I believe it helps to ease them.

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Light therapy aims to replace the lack of exposure to sunlight. It is said that light therapy increases the production of serotonin which is the “feel good” chemical in our brain so it improves any depressive symptoms. Light therapy is proven to be safe and effective. It’s also noninvasive and convenient. While it has benefits there are also some side effects like sunburn, dry eyes and nose, and fatigue.  

Lynell Ross

Resource Director

Test Prep Insight

Light therapy is an effective and low impact means of treating SAD. Light therapy works by replacing missing natural sunshine with artificial light. In terms of how our brain functions and processes this treatment, artificial light works just like natural sunlight.

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Based on my experience in working with clients, light therapy lamps provide full spectrum light to provide you with a burst of sunshine and help lessen winter blues. In order to be effective, the lighting device must have at least 10,000 lux exposure. For reference, a bright sunny day is 50,000 lux or more. Even though the lamps throw off less lux than a normal sunny day, the difference in lux is fairly negligible with respect to the goal of altering mood and preventing SAD. Use the lighting device early in the day, generally before 9:00am, to experience maximum benefit throughout the rest of the day.

You can purchase an effective light therapy lamp for around $30.00, and they are small enough to sit on a desk, counter or table. Some of the more expensive lamps have other features such as timers, other lights and sounds, but are not necessary to provide you with the basic light needed to improve your mood. Light therapy lamps are safe for your eyes and skin, as they have no radiation and can really brighten your outlook.  

SHARON GILCHREST O’NEILL, ED..S.

Licensed Marriage and Family Therapist

Find Her Books Here

In my psychotherapy work over many years I have seen patients who were greatly helped during the winter months with light therapy. For those who had never experienced depression, using light therapy first for what seemed to be associated with SAD was the best course of treatment, and often was all that was needed.

The every morning protocol has to be followed throughout the dark months to maintain effectiveness. 

Catherine Darley, ND

Founder

Natural Sleep Medicine

• Morning bright light is the most important cue to keep our circadian rhythm, ie. body clock, synchronized with the environment. People ideally get 20 mins of outdoor light in the first couple hours of their day, plus bursts of 10 mins or more every couple hours.
• If they don’t have the opportunity to get outside, a lightbox that provides full-spectrum light can be substituted.
• Tip – it needs to be placed the correct distance from the eyes as per manufacturer instructions, and this does differ by brand. Also it should be placed so that the person is not looking directly at it, but the light is falling on the eyes from an angle.
• In the sleep disorders office it can be used as part of treatment for circadian rhythm disorders like delayed sleep-wake phase, shift work disorder, or jet lag. The timing of light for these disorders if very important and people should see a physician for these conditions. 

Vinay Saranga M.D.

Psychiatrist

Saranga Psychiatry

The grays and blues that fill the landscape as fall and winter replace the sunshine and warmth of spring can have a stronger and stronger impact on the way some people feel. On top of that, add in a pandemic and a holiday season that is going to, in most cases, not be spent with friends and families, and symptoms of depression will be more common. One way to help you feel better is bright light therapy. The first thing you can do is to simply add more light to your day. Scientists have found that bright light changes the chemical balance in the brain, so when some people are exposed to less and less bright light those important changes don’t take place as often.”

Who Should Use Bright Light Therapy?

Bright light therapy treats various conditions related to poor mental health, sleep, and energy levels.

General symptoms and signs you may benefit from light therapy include:

• Feeling depressed all the time or during the fall/winter months
• Low daytime energy levels (even when you've slept adequately)
• Sleeping too much, too little, or inconsistently

These are generalized symptoms that can be a sign of underlying conditions. Consult your doctor for a better idea. As mentioned prior, healthcare professionals recommend light therapy to treat various conditions. Light therapy may be an option for you if you've been diagnosed with the following:

Seasonal Affective Disorder

Known as seasonal depression, symptoms include:

• Feeling depressed during the same months yearly
• Low energy
• Trouble sleeping or oversleeping
• Difficulty concentrating
• Weight gain
• And feelings of hopelessness.

SAD symptoms regularly begin in the fall months and persist into the winter. Those who live in northern areas (the dark blue areas on the map) may be more susceptible to this disorder. These locations receive much less winter sunlight compared to other areas.

If you experience a milder form of these symptoms, you may experience the "winter blues." This is the more common form of seasonal depression, which can also be treated with light therapy.

However, those with SAD should use a "clinical-grade" lamp, which we'll explain later in this guide.

View Image Transcript

• Winter Blues Who is most affected?
• Bright light therapy uses special lights designed and tested to boost energy and resolve symptoms of the Winter Blues or sleep issues due to jet lag and shift work.

Depression

The symptoms of depression are similar to SAD. They persist year-round and include: 

• Feelings of sadness or hopelessness
• Loss of interest in activities you once enjoyed
• Trouble sleeping or oversleeping
• Low energy
• Difficulty thinking concentrating, making decisions, or remembering things
• And weight gain or weight loss.

A critical difference between seasonal and non-seasonal depression is seasonal depression is dictated by the time of year. Non-seasonal depression occurs at any time of year, and its causes include various things such as life events, your surroundings, stress, and other factors.

Sleep Disorders

Light therapy can treat various sleep disorders, including insomnia. Common symptoms of sleep disorders include:

• Feeling exhausted during the day
• Having trouble falling asleep or staying asleep at night
• And having an unusual sleep and wake cycle.

Jet Lag

This temporary sleep disorder typically occurs when you've traveled across time zones in a short period. Symptoms include:

• Disturbed slee
• Daytime fatigue
• Difficulty concentrating
• Stomach problems
• And mood changes.

Shift Work Adjustments

You may benefit from light therapy if you have a job that frequently shifts your sleep-wake schedule. It can help sync your body's internal clock to adjust to unusual shift schedules. Light treatment can enhance night-shift performance.

Senile Dementia

This condition tends to affect one's sleep cycle and mood. Light therapy can help ease symptoms which include:

• Night wandering
• Sundowning
• And daytime sleepiness.

Who Should Not Use Light Therapy

While light therapy is a relatively safe treatment, there are a few cases in which you should avoid it. These include:

• If you have bipolar disorder. Light therapy may trigger a manic episode.
• If your skin is sensitive to light. Light therapy can worsen conditions such as systemic lupus erythematosus, which create skin-light sensitivity.
• If you're on medications that cause light sensitivity. Certain medications such as antibiotics, anti-inflammatories, and St. John's Wort can cause your skin to be more sensitive to light. If you're on any medications, check if they cause this.
• If your eyes are vulnerable or sensitive to light damage. One side effect of light therapy is eye strain. If you have sensitive eyes, light treatment can hurt your eyes.

Always consult your doctor before starting light therapy to ensure it is the proper treatment.

How to Use a SAD Lamp

For best results from your SAD lamp, begin your sessions shortly after waking and use the light for 20 to 30 minutes each morning or as recommended by your doctor.

It's best to start your sessions at the same time each morning. Consistency will help your body and internal clock adapt to seeing the light at this specific time daily. Your body will be exposed to your light, think it's sunlight, and start producing those essential hormones.

Timing: When and How Long to Use Your Light Therapy Lamp

When beginning bright light therapy, start with short 20-30 minute treatment sessions, gradually increasing as you see fit.

Regarding your light therapy schedule, most users with Seasonal Affective Disorder start treatments in the early fall when cloudy days become more regular. Those with fall/winter depression may start earlier in the year and continue after the rainy seasons if their condition is more severe.

It's vital to avoid using your lamp for too long or too late into the day. Doing so can cause your sleep-wake schedule to become unbalanced, resulting in insomnia or an irregular sleep cycle. Avoid using light therapy at night, unless you work night shifts.

Correctly Positioning Your Bright Light Therapy Lamp 

For light therapy to be highly effective, correct positioning is vital. When using your lamp:

• Your eyes should be approximately in the center of the light, with the lamp screen tilted at roughly 15 degrees.
• Ideally, the lamp should project light over you during each session (to best mimic the sun). 
• Try not to turn your head away from the light. Doing so will hinder it from shining into your eyes to trigger melatonin/serotonin production.
• Sit between 16" and 24" from the screen (this will vary based on your light). If this is too close for comfort, you can sit further away for longer sessions.
• Do not stare directly into the light; try reading, working, eating, etc., during each session.

Keep Track of Your Treatment Sessions

The Center for Environmental Therapeutics recommends keeping a log of your progress before and after treatment sessions.

Keeping track of your mood, energy levels, and eating habits will help you identify your sessions' effectiveness. It'll also give you an idea if you should increase session length and occurrence.

Download our light therapy treatment tracker to keep track of your sessions: 

Take Note of Side Effects

Mayoclinic notes light therapy is generally safe. However, there can be a few minor side effects of bright light therapy, including:

• Eyestrain
• Headache
• Nausea 
• Irritability or agitation
• Mania, euphoria, hyperactivity, or anxiety associated with bipolar disorder

Usually, these side effects subside rather quickly. You can manage these side effects by adjusting:

• Your treatment time
• How often you sit in front of your therapy lamp
• And how close you sit.

For safety, consult your doctor regarding side effects.

One factor to note is to check if any medications you take cause photosensitivity. These medications can make your skin sensitive to light, resulting in rashes or sunburn. You can see a list of drugs that may cause photosensitivity here.

Selecting a Bright Light Therapy Lamp

Types of Bright Light Therapy Devices

Before implementing light therapy into your routine, you must be aware of the various types available. Below, we explain the four most common types of devices available.

• Light Box: These are some of the most popular styles. They're typically compact and point upward from an angled position. Light therapy boxes are more compact, making them more portable and easier to use in tight spaces. However, they do not produce light therapy from a downward angle. This makes them less desirable for severe conditions. 
• Desk Lamp: These are very similar to light boxes. The key differentiator is these styles shine downward from an upward position and are typically larger. This doctor-recommended feature is more suitable for severe conditions. 
• Light Visor: This is a more portable version of bright light therapy. Light therapy visors have the appearance of a tennis visor and have LEDs attached underneath the brim. This shines light directly into your eyes from an upward angle. 
• Dawn Simulator: These have built-in technology which gets brighter and dimmer to simulate the sun rising and setting.

What's the Difference Between SAD Lamps and Regular Office or Desk Lamps?

A common question, these are the key differences:

• Lamps that simulate sunlight are specifically designed to treat seasonal depression and other conditions.
• SAD lamps produce a higher light intensity (LUX) to trigger serotonin and melatonin production (often 5-20 times more LUX).
• Most indoor lights have warmer color temperatures, whereas therapeutic lights have cooler color temperatures to simulate daylight.
• SAD lamps have screens to reduce glare and UV exposure.

Standard lighting brightens your environment, whereas SAD lights brighten your environment and mimic sunlight for serotonin and melatonin production.

Wellness Lamps vs. Therapeutic Lamps

With a boom in popularity, many wellness lamps have begun appearing online. And while they deliver effective light therapy, they're not as effective as therapeutic lamps (clinical-grade). Consider these differences:

• Therapeutic Lamps (Clinical-Grade): These lights are typically larger and shine downward from an upward position. Healthcare professionals recommend them to those with diagnosed conditions. Their design makes them more adequate for treating severe conditions.
• Wellness Lamps: These lights are smaller and may not produce the LUX needed for therapeutic benefit. These are adequate for those not diagnosed with any condition or experiencing the winter blues.

Surface Area (Screen Size)

A lamp with a large surface area produces more LUX at further distances, ensuring adequate light reaches your eyes. Wellness-grade lamps have smaller surface areas but are ideal for confined spaces.

Size

Clinical-grade lamps are larger to produce the best results. However, wellness-grade lights are usually smaller. If space is an issue, a compact size may be ideal.

Angle

For clinical conditions, a light pointing down is essential. These lights shine light downward to enter the eye from an angle higher than eye level. Light enters your eyes from above to better mimic sunlight.

UV Filtration

A commonly asked question is, "do SAD lamps emit UV?"

Yes, therapy lamps produce ultraviolet radiation (UV), which can damage your skin and eyes. For this reason, you'll want to ensure your UV lamp for SAD features a screen over it to filter out UV. Most modern lamps do. However, you'll want to check the specifications to be safe.

Your Lifestyle/Space

Another critical aspect to consider is your lifestyle and space. You may want a more compact-size light therapy lamp if confined to smaller areas. These aren't as effective and require longer treatment times.

Clinical-grade lamps are oversized, which makes them more effective. However, they may not be an option for small spaces.

Aside from your living space, another thing to consider is how often you travel. If you travel frequently, you may benefit from a compact therapy lamp.

These smaller lamps are portable to fit in bags for on-the-go use. You can take them with you on your travels to keep your sleep-wake schedule intact if in a different time zone.

Bright Light Therapy Term Glossary

Color Temperature

Color temperature refers to the color of the light emitted. This color is sometimes referred to as a light's "warmth" or "coolness" and is measured in degrees of Kelvin (K). In general:

• Warmer lights promote comfort
• Cooler lights promote alertness

When shopping for a therapy lamp, you'll notice most lamps emit a color temperature between 3000K and 7000K.

Compact Fluorescent Lighting

Older lamps, such as our original Day-Light Classic, use fluorescent lighting (CFL). These bulbs are not as efficient and burn out quicker than today's LED lights.

An electrical current and mercury vapor reaction in CFL bulbs emits ultraviolet light (UV). The invisible UV light reacts with a phosphor coating inside the bulb to produce visible light.

LED

Modern lamps now use light-emitting diodes (LEDs). These have replaced fluorescent bulbs as they are safer, last much longer, and are more affordable.

LEDs produce light by running an electrical current through a microchip, which illuminates the diode. LEDs efficiently emit light and heat in a specific direction.

LUX

LUX measures how much light reaches a given surface from a measured distance. LUX should not be confused with lumen, a measurement of how much light a device emits.

For example, the LUX reaching your eye level from a 12" distance from a therapeutic light will differ from a 24" distance. The lumens produced by the light would be the same at either distance.

Ultraviolet Light

Many forms of lighting also produce ultraviolet light (UV). UV is a form of invisible light between visible light and X-ray on the electromagnetic spectrum.

Although UV has many applications, prolonged exposure can damage the skin. Bright light therapy lamp treatments filter out UV exposure to keep the user safe.

Blue vs. Full-Spectrum Therapy Lights

A question frequently asked is, "what is the difference between blue and full spectrum light?"

Blue light emits only a specific nanometer range on the light spectrum (380-500 nm), whereas full-spectrum (also called broad spectrum) light uses a more extensive range (380-730 nm) and small traces of blue light.

Blue light therapy boxes are proven more effective than full-spectrum light in treating SAD and restoring energy levels. However, blue light can harm the eyes, especially when taking medications. Full-spectrum light has traces of blue light in it but is much safer.

Circadian Rhythm

In your research, you may come across various terms such as circadian light therapy, circadian rhythm lamp, or even search for the best light for circadian rhythm.

Your circadian rhythm (also called your sleep-wake schedule) is your body's "internal clock." It's what tells you when to sleep, wake up, and eat. A key factor in keeping your circadian rhythm balanced is sun exposure. And because sunlight simulator lamps provide us with artificial sunlight, they're commonly called circadian lamps.

Frequently Asked Light Therapy Questions

How long does it take for light therapy to work?

The time it takes for light therapy to work depends on a variety of factors, such as:

• Sleep schedule and time
• Eating habits
• Caffeine intake
• Physical activity
• And preexisting conditions.

Light therapy can take as little as 2-3 days or even 2-3 weeks. It's best to accompany light treatment with a healthy diet, physical activity, and a healthy amount of sleep. When light therapy does work, you'll feel more energy, sleep better, and have improved mental well-being.

How long does it take to reset your circadian rhythm?

Your circadian rhythm is at the center of why light therapy works. But resetting your circadian rhythm and how long it takes depends on the condition. It can take a month or longer. If you're adjusting to a new time zone, it can take as little as one day or up to one month if the trip is longer.

Can I use light therapy all day?

Yes, you can. However, do it with caution.

Those with more sensitivity to light may experience a feeling similar to consuming caffeine before bed. All-day use may result in too much light exposure throwing your circadian rhythm. It's always best practice to ease yourself into light therapy with 30-minute morning sessions. Then you can increase your treatment as you see fit.

Does light therapy help anxiety?

Yes, light therapy can help with anxiety. Studies found light therapy to help reduce anxiety in adults. 

Can you use a sad light too much?

Yes, but this depends on a case-by-case basis.It is always best to use light therapy in the early morning when the sun is rising. There have been reports of users being unable to sleep because they used their therapy lamp all or later in the day.

What are the health benefits of sunlight?

The sun is essential to being and feeling healthy. Exposure to sunlight:

• Provides us with a healthy dose of vitamin D for stronger bones and an immune system
• Increases our sleep quality 
• Aids in weight loss by shrinking fat cells 
• And improves energy and mood levels by increasing our serotonin levels.

Can Light Therapy Improve Sleep?

When used consistently, using a lightbox for sleep is effective in improving sleep quality and time by helping you maintain your circadian rhythm.

Light therapy lamps mimic sunlight which is key to your sleep-wake cycle. When thrown off, it's common for your circadian rhythm to become unbalanced, causing sleep disturbances.Light therapy lamps trick your body into producing more serotonin and melatonin, vital to healthy sleep. Use these lamps to sleep better at night or adjust to a shifting work schedule.

What Time Should I do Light Therapy?

It's best to start light therapy treatments within an hour of waking in the early morning for a minimum of 30 minutes. Doing so mimics the rising sun and tricks your body into producing serotonin. An added tip is to look up your area's sunrise and start light therapy according to that time (or earlier during winter periods).

Conclusion - Key Takeaways

We've covered a lot in this guide. By now, you have a better understanding of what light therapy is, how it works, and how it can enhance your quality of life. To recap:

• Light therapy lamps mimic sunlight to boost serotonin and melatonin production.
• These hormones are vital in regulating sleep, energy, and mood levels.
• This treatment is generally safe and recommended by healthcare professionals.
• They're used and proven to treat various conditions, including seasonal affective disorder, depression, sleep disorders, and dementia.
• Successful treatment depends upon the lamp's specifications, its method of use, and other best practices such as a healthy diet, mindfulness, and exercise.

We want to know: What's your opinion of light therapy? Have you had any experience with it, and what have your results been? What are your top tips for light therapy?

Leave a comment below. We'd love to know!

Bright Light Therapy Resources

About the Author

Brandon Landgraf is the Digital Marketing Manager for Carex Health Brands. He finds passion and fulfillment in creating content that enhances, improves, and enlivens others' quality of life. All of his written work is formulated to not only offer essential advice and tips but back it with proven studies and experts. His mission is to connect with readers and provide steps to make their lives better.

You can connect with him on LinkedIn here.

About Carex Health Brands

Carex is your one-stop shop for home medical equipment and for products that assist caregivers with providing the best possible support and care for their loved ones. Carex Health Brands has been the branded leader in in-home, self-care medical products for over 35 years. Our goal is to improve the lives of our customers by bring them quality products that bring dignity back to their lives. With our three nationally distributed brands, Carex Health Brands serves national, regional and independent food, drug and mass retailers along with wholesalers, distributors and medical dealers.