What Is Therapeutic Light Therapy?
Therapeutic light therapy, also called phototherapy, is a form of treatment for certain types of depression, sleep disorders, and other conditions. It involves exposing yourself to outdoor or artificial light for a set amount of time each day to ease symptoms.
Often this type of therapy works well for treating depression brought on by low light conditions, such as months of the year when the sun goes down early in the day. This is called seasonal depressive disorder (SAD). But recent studies show light therapy can also work on other types of depression, too.
How Does Light Therapy Work?
Researchers think the light you get from light therapy or sunshine boosts serotonin, a chemical that helps regulate mood. Serotonin is sometimes called the “happy chemical” because it increases feelings of calm, contentment, and happiness.
Exposure to certain light also has a positive effect on the levels of melatonin in your body. Melatonin is a hormone that helps manage your sleep-wake cycle. Better sleep eases other symptoms, such as tiredness and sleeping too much. This helps stabilize your mood and improve overall well-being.
What Are the Types of Light Therapy?
There are several types of light therapy. Some types, such as PUVA therapy, red light therapy, and infrared therapy, treat skin conditions such as psoriasis and acne. But these types of therapies typically use ultraviolet (UV) light, while light therapy devices for mental health block these rays, since they can damage skin if you overuse them.
Bright light therapy is the common light treatment doctors prescribe for SAD. You get this type of light from fluorescent bulbs or tubes that are covered with a plastic screen to help block UV rays.
How to Do Light Therapy
Doctors usually recommend you do light therapy first thing in the morning, right after you wake up. You set up your device so that the light is on your face. Don’t look directly at it. Instead, use the time to do other things, such as read, eat, watch TV, or work.
Typically light therapy is a treatment you’ll use in the shorter, darker days of the year, from fall to early spring. But if you’re using it for conditions other than SAD, your doctor may recommend it at other times of the year.
How long does it take light therapy to work?
The key to effective light therapy is using it the way your doctor prescribes and keeping a steady schedule.
“Phototherapy for mood disorders can be incredibly effective when it is used consistently,” says Jennifer Dragonette, PsyD, clinical services instructor at Newport Healthcare. “Signs of improvement can be seen starting in the first or second week.”
Some people see a positive change in as little as two to four days. In other cases, symptoms may not get better for several weeks. If you’re not seeing an improvement after four to six weeks, talk to your doctor about other forms of treatment.
How many minutes a day should you do light therapy?
The length of time you need for your phototherapy sessions will depend on what condition you’re trying to treat.
“For mood disorders, the time needed is on average 30 minutes per day, preferably in the morning,” says Dragonette.
Your doctor may recommend you start with about 10 to 15 minutes a day and then gradually work up to 30- to 45-minute sessions.
Ways to Get Light Therapy
Most artificial light therapies for mood or sleep disorders involve devices like a light box or lamp. They can be freestanding, or you may mount one on your wall. Sun visors are a mobile option you wear. Dawn simulators are lights that mimic sunrise to help regulate your sleep/wake cycle.
Light box
Light boxes are in the shape of a box, and the light is a panel on the front of the box. They produce a very bright light. The intensity of the light is measured in lux – the higher lux, the brighter the light. Typically doctors recommend a 10,000-lux light box for light therapy. If your light box has a lower lux than this, you may need longer sessions to get the same effect.
Light box bulbs are 10 times stronger than normal lightbulbs. The light they put out is similar to daylight, but they won’t hurt your eyes. When choosing a light box, you want one that is not too small so that you take in the right amount of light. It should give off white light. Never try to make a light box at home — some lights can harm instead of help.
Seasonal depression lamp
Some light therapy lights are lamp-shaped. They’re similar to light boxes but work well for spaces like desks or in an office. They provide the same artificial light for therapy. You may also hear them called SAD lamps, sun lamps, or they may also be called light boxes.
Sunshine
You can use natural sunlight as light therapy, especially for mood disorders, but Dragonette says artificial light treatments can be just as effective. Using natural sunlight may not be the right choice for you if you have a high risk of sunburn, history of skin cancer, or cataracts.
“For natural melatonin production and circadian rhythm regulation, researchers recommend 5-15 minutes of sunlight early in the day, with more time needed on overcast or cloudy days,” says Dragonette. “Looking toward the sun when it is low on the horizon can help regulate our sleep-wake cycle, whether at sunrise or sunset, as the pineal gland [in the brain] registers the quality of light to inform the hormones that regulate our sleep.”
Who Can Benefit From Therapeutic Light Therapy?
Light therapy is the main treatment for people with SAD. Studies show that sitting in front of bright artificial light can improve SAD symptoms in 2 out of 3 cases. Recent studies show that light therapy can help other kinds of depression, too, such as major depressive disorder (MDD) and perinatal depression, which is depression symptoms that happen either during or just after pregnancy.
Light therapy can also be effective for people with circadian rhythm disorders. Your circadian rhythm is your body’s internal clock that helps you know when to wind down and sleep and when to wake up. Some conditions disrupt this natural cycle. Using light therapy when you should be awake helps increase melatonin and reset your cycle.
“An important thing to note about phototherapy is that it is not a magic cure,” says Dragonette. “When treating mood disorders with phototherapy, it is recommended that patients also have a treatment plan that includes talk therapy/counseling or in some cases, medication.”
Who shouldn’t use light therapy?
Most people can use light therapy safely, but there are a few exceptions.
“You should not use phototherapy if you have a sun allergy, have had skin cancer in the past, are pregnant or nursing, or have liver disease or lupus,” says Dragonette.
If you’re taking a medication that increases your sensitivity to light or have eye damage that makes them more sensitive to light, talk to your doctor about whether light therapy is safe for you.
Light Therapy Side Effects and Other Considerations
The side effects of phototherapy can include:
- Skin reactions like redness or burning
- Nausea (depending on how phototherapy reacts with other medications)
- Increased signs of aging
- Eye strain
- Increased risk of skin cancer (in cases of prolonged use)
- Irritability
- Headaches
- Dry eyes
- Insomnia
You can help reduce some of these effects by sitting farther away from your light source during your sessions.
Takeaways
Light therapy is a treatment that uses bright light to help with conditions like seasonal depression (SAD), other forms of depression, and sleep disorders. It works by affecting brain chemicals like serotonin and melatonin, which help regulate mood and sleep. Most people use a special light box with a brightness of 10,000 lux for about 30 minutes each morning. This type of light doesn’t include UV rays, so it’s safe for the skin and eyes. While many people see results within a few weeks, it works best when used regularly and alongside other treatments like talk therapy or medication.
Therapeutic Light Therapy FAQs
Does light therapy really work?
Depending on the condition you’re treating with light therapy, it can be very effective. Studies show light therapy can improve SAD symptoms in 2 out of 3 cases. In many cases, light therapy can work as well as antidepressant medications or some psychotherapy such as cognitive behavioral therapy.
Will insurance cover light therapy?
Whether your insurance company covers light therapy will depend on the specific type of light therapy you need, the condition it is meant to treat, and the type of insurance plan you have. Most insurance companies do not cover them.
Is light therapy good for anxiety?
Although light therapy is a common treatment for depression, it may also help anxiety symptoms in certain people. For example, studies on people with epilepsy show that light therapy significantly reduces symptoms of both depression and anxiety. Regulating your sleep cycle can also help reduce symptoms of anxiety.
What does light therapy do to the brain?
Light therapy may boost a chemical called serotonin that increases feelings of calm and contentment. Light exposure can also have a positive effect on the hormone melatonin, which helps you get restful sleep.
Does light therapy increase vitamin D?
Light therapy that uses UVB light can increase the amount of vitamin D your skin makes. It’s important to know that not all light therapy devices put out the specific UVB light you need for this vitamin D production. Doctors typically recommend regular exposure to sunlight instead. Light therapy can be an alternative for people who live in lower-light areas, or for people who have problems absorbing vitamin D through diet.
How much does light therapy cost?
The cost of a light box will vary based on the type you buy, but most are in the $100-$200 range. Some larger light boxes may be $300-$400 or more.
