Introduction

Light therapy, also known as phototherapy, involves exposure to bright light from a therapy box, light visor, or portable therapy lamps. It is a treatment mostly used to relieve symptoms of seasonal affective disorder (SAD) and winter blues. However, this therapy is now used to help treat other conditions as well, such as non-seasonal depression, bipolar disorder, sleep problems and some circadian rhythm sleep disorders.

Workings

Our bodies have an internal circadian clock that regulates hormones, body temperature and other functions to operate on a daily cycle. Light exposure helps synchronize this biological clock. During winter months, shorter daylight hours cause a drop in serotonin (a feel-good hormone) levels and increases in melatonin (a sleep-inducing hormone) earlier than normal. This disrupts the circadian rhythm and contributes to depression symptoms.

Light therapy aims to reset the biological clock by exposing the eyes to bright light that mimics outdoor daylight. This light suppresses melatonin production and stimulates serotonin levels to boost mood and treat seasonal depression symptoms. Research shows that this therapy can be as effective as antidepressants in treating SAD.

Best Light Therapy Boxes and Lamps
The light used in therapy should be at least 2,500 lux. Devices aimed at this therapy typically provide between 10,000 to 20,000 lux. Here are some popular options:

- Verilux Happy Therapy Lamp - High intensity light box that provides 10,000 lux at a 30-inch distance. Light mimics natural daylight. Widely considered the gold standard of therapy devices.

- Carex Day-Light Classic Lamp - Compact therapy visor that provides bright light focused on the eyes. Delivers up to 10,000 lux. Lightweight and ideal for outdoor use.

- Beurer TL 30 Daylight Therapy Lamp - Full spectrum light box with brightness of around 10,000 lux. Features different colors (blue, red, green) for different conditions. timer function.

- Circadian Optics Lumos Therapy Lamp - Smaller lamp providing 2,500-10,000 lux. Collapsible design makes it ideal for travel and portability. Rechargeable for cord-free use.

It is important to choose a therapy device that provides sufficient lux at an appropriate distance. Consulting a doctor can help determine the best light for individual needs and conditions.

Timing and Duration of Light Therapy Sessions
To effectively treat seasonal depression and reset the circadian rhythm, this therapy needs to be done in the morning within 30-60 minutes after waking up. Exposure duration depends on the light intensity but typically ranges from 30 minutes to 2 hours daily.

It is recommended to sit about 20-30 inches directly in front of the bright light fixture while engaging in an activity like reading or eating breakfast during the session. Exposure to bright morning light continues raising mood and energy levels throughout the day in comparison to evening light sessions which tend to be less effective.

Sticking to a consistent schedule improves the effectiveness of this therapy over continued use for a duration of 4-6 weeks. Many see improved symptoms within 1-2 weeks. This therapy is safe for long-term use to prevent depressive episodes from recurring seasonally.

Side Effects of Light Therapy
While this therapy is generally safe and well-tolerated, potential side effects can include eye strain, headache and mild fatigue during initial sessions. Wearing sunglasses after or reducing the brightness if issues arise can help minimize discomfort.

It is important not to look directly into the bright light source which could potentially damage the retina. Those with eye diseases need precautions. Exposure is not advised in very sunny conditions outdoors or if on photosensitizing medications without consulting a professional.

This therapy should be discontinued and evaluated by a doctor if depressive symptoms worsen rather than improve after consistent use over 2-3 weeks. Combining it with talk therapy, lifestyle changes and medication can maximize its effectiveness for treating conditions like SAD or non-seasonal depression.

Other Benefits of Light Therapy
In addition to treating seasonal affective disorder, this therapy shows benefit for:

- Jet lag: strategically timed light exposure can help resynchronize the body clock faster after travel across time zones.

- Shift work sleep disorder: occupational exposure to irregular work shifts disrupt circadian rhythms, so this therapy can be used to adjust the body clock.

- Sleep problems: bright morning light may help treat insomnia and advance delayed sleep phase syndrome by regulating melatonin levels.

- Cognitive performance: studies link bright light exposure to improved alertness, memory and attention which can benefit students, workers or the elderly.

The versatility of this therapy makes it a valuable tool for conditions beyond SAD. Ongoing research continues exploring new applications as a natural approach to optimizing circadian biology and mental health. Used appropriately under medical guidance, bright this therapy provides a promising treatment option either as standalone therapy or combined with other interventions.

About Author:

Ravina Pandya, Content Writer, has a strong foothold in the market research industry. She specializes in writing well-researched articles from different industries, including food and beverages, information and technology, healthcare, chemical and materials, etc. (https://www.linkedin.com/in/ravina-pandya-1a3984191