How to Make the Most of Bright Light Therapy

What time of day to use light therapy?

To be effective, you want to use your lamp early in the morning, when the sun is rising. We recommend doing so when the sun would be rising during summer periods. It’s best to turn your lamp on within an hour of waking for 20-30 minutes. This will trick your body into producing serotonin which will make you feel alert and awake.

Morning light therapy has been proven to be more effective than midday or evening. A study found morning light therapy to have a 53% remission rate compart to 32% midday and 38% in the evening.

It’s best to start your treatments early in the fall when cloudy days become regular. This gives your body time to produce those needed hormones to combat sun deprivation before symptoms show. If you struggle with moderate to severe seasonal affective disorder, starting early is vital to lessen/prevent symptoms before they start.

Can You Use a SAD Light too Much?

Yes, you can. Using a therapy lamp for too long, especially too late in the day, can wreak havoc on your circadian rhythm. This can lead to you having trouble falling asleep at night. When first starting, be sure to limit your SAD light therapy time to 20-30 minutes per day.

Can I Use a SAD Lamp at Night?

The only scenario where you should use a therapy lamp at night is if you work a night shift. Therapy lamps can be effective for shift work adjustment. However, you should avoid using it at night if you have a regular schedule. Doing so can cause your sleep-wake cycle to be thrown off, creating sleep troubles.

It's also been found that exceeding 40 minutes of light therapy has no additional benefits.

To be effective, the lamp must shine light directly into your eyes. Having the light shine indirectly may not produce any benefits or take longer than 20-30 minutes. Your eyes should be just about centered with the lamp titled at 15 degrees (if shining downwards).

If your lamp shines light from above, you want it to project light over you during treatment. It should shine light downwards into the top of your eyes. This most effectively mimics sunlight from above.

Your sitting distance will vary based on the make/model of light. If it produces 10,000 LUX, you’ll want to sit 16” to 24” from the screen. If this is uncomfortable or unattainable, you can sit further away but for a more extended period.

Because the benefits are not quantifiable, it’s essential to keep track of your physical and emotional feelings when starting light therapy. This can help you decide if you need to increase session timing, tweak when you begin, or add additional health practices.

Another thing to be wary of and track are any adverse side effects. While rare, they do occur. Common side effects include:

• Eyestrain
• Headache
• Nausea
• And irritability/agitation

While it can help, light therapy alone is not enough to gain the benefits. Much like working out is great for your body, it’s best when accompanied by a healthy diet. Below, you’ll find a list of holistic health practices that make a great pair with light treatment.

Yoga/Meditation

Both yoga and meditation offer an excellent holistic method of reducing stress, increasing mindfulness, and better handling emotions. Both focus on being still and present, which is vital to lead a happy and calm lifestyle. They allow you to self-reflect and process emotions which is a core area for emotional well-being.

Exercise

The mental health benefits of exercise cannot be underestimated. Exercise has been proven to lower symptoms of:

• Depression
• Anxiety
• Stress
• And PTSD/trauma

Not only that, but exercise enhances the overall function of your brain. Endorphins are released, which allows you to concentrate and remember things more easily. You also sleep better, have more energy, and even can develop higher self-esteem.

Reaping the health benefits of exercise doesn’t require devoting hours of your day. It can be as little as 30 minutes broken down into smaller segments. Start with short 10 minute periods and extend it as you see fit.

Get Outside

Did you know humans spend 90% of their time indoors?

That means less time outside, soaking up the benefits of the sun. Make an effort to get outdoors for 30 minutes each day. You can even enhance your experience by spending time in nature, which is proven to have calming effects.

Follow Sleep Best Practices

Sleep is vital to mental, physical, and emotional health. Following best sleep practices such as sleeping 7-8 hours per night, creating a healthy sleep environment, and putting away the screens an hour before bedtime can help make a significant difference in your quality of life.

Eat the Right Food

How you fuel your body matters. Substitute greasy foods high in salt and fat for those rich in essential vitamins and hormones. Try adding lean proteins, nuts, berries, and plenty of fruits and vegetables to your diet. Another option, if you’re a picky eater, is to add supplements and vitamins to your daily regimen.

Morning routines are essential to start the day right. They can empower you to focus on your mental well-being while setting you up to be productive. Light therapy can be a great catalyst to develop one if you don’t have a morning routine. Here are a few ways you can create a morning routine centered around light therapy:

• Add light therapy to your bathroom: Adding light therapy can be a quick and easy enhancement if your morning is spent mainly in the bathroom. Try placing your lamp in an area where it can reach your eyes while getting ready.
• Morning stretches: Stretching is an excellent way of loosening up muscles and preventing injury. Stretching in front of a therapy lamp is a great way to get your day going.
• Eat a healthy breakfast: Eating breakfast gives you the well-needed nutrients to stay energized in the morning. Quench your hunger while soaking up light.
• Catch up on the news: If the news is part of your morning routine, adding light therapy is easily doable. Place your lamp at a table or wherever you typically read.
• Plan your day: If you plan your day in the morning, you might as well do so while basking in some morning light.
• Journal: Journaling is a great way to practice mindfulness and gratitude. Add light therapy into your morning journal sessions for a boost in wellness.
• Start as you begin work: Keeping a therapy lamp at work is excellent if you don’t have time for it in the morning. Start your light treatment when you get into work.

Now that you know how to use a therapy lamp, let’s discuss a few common mistakes that minimize benefits. Below, you’ll find a list of the most common mistakes light therapy users make when using their lamps.

• Incorrect sitting distance with time: As mentioned earlier, it’s best to sit 16” to 24” from a lamp that produces 10,000 LUX. While it’s OK to sit further away, sitting in front of your light for more extended periods is essential. Doing so allows your body to soak in light so it can produce an adequate amount of serotonin. Failure to do so may prevent you from maximizing the benefits.
• Wrong angle (not letting the light hit your eyes): A typical light therapy mispractice is to sit in front of the lamp with your head angled away from it. Doing so prevents the light from shining directly into your eyes. To best mimic sunlight, the light needs to shine directly into your eyes. Make sure the lamp is in front of your face, not angled away.
• Wrong or inconsistent timing: As mentioned prior, timing plays a crucial role in the efficacy of light treatment. Using your lamp too late in the day, at a varying time, or only periodically can cause your sleep-wake cycle to get thrown off. It’s essential to be consistent and use the lamp early in the morning.
• Using a dim lightbulb: While LEDs last substantially longer than fluorescent, they dim over time. This causes the lamp not to produce as much LUX. For this reason, it’s essential to change out the bulb to get the maximum therapeutic effect.
• Not using complimenting treatments: There is no single treatment that will fix everything. For this reason, it’s crucial to have a well-rounded health routine. Your body needs essential vitamins and hormones from food, exercise, and mindfulness to perform at its true potential.