How 20 Minutes of Light Therapy Can Boost Your Energy And Beat Winter Blues

Light therapy is an effective way to boost your health and well-being. It has been used for centuries to address a variety of physical, mental and emotional conditions, from seasonal depression symptoms to chronic pain. Recent studies have shown that light therapy can even help improve sleep quality, reduce anxiety, and increase mental and physical energy.

This article will explore the science behind light therapies and how it can be used to achieve better health. We’ll look at what types of lights are best for different conditions, as well as how long you should use them each day in order to get the most out of this natural healing practice. By the end, you’ll know exactly how light therapy can help you take charge of your own health journey!

What is light therapy and how does it work?

Light therapy, also referred to as phototherapy, involves using light from the visible light spectrum to positively influence your biology. The purpose of light therapy is to support your mood throughout the year, and improve sleep patterns. This is achieved using an artificial light source, since humans spend 90% of their time indoors, and in the winter, light exposure is often inadequate for optimal health and well-being. Light therapy works by simulating natural sunlight.

Even though light therapy is a drug-free health solution, it can be similarly delivered in measurable dosages and intervals. The intensity of light is measured in Lux units, and therapeutic dosages depend on the light intensity, your exposure duration, and the distance you are from the light source.

Medical researchers have identified that light therapy is best done with a fluorescent light box, and recommend that individuals initially start by using 10,000 lux of illumination for 30 minutes per day. By immersing yourself in intense levels of illumination from this external source on a daily basis, you can begin to experience significant changes in your mental state.

Fluorescent light box therapy is used to help with major depressive disorder with seasonal changes (formerly known as seasonal affective disorder, or SAD). This technique has been shown to be highly effective at relieving and treating cases of depression that vary depending on the season.

This is a type of depression that occurs during a certain time of year, usually in the wintertime when there’s less daylight. Light can also be used to treat other conditions, including circadian rhythm sleep disorders and other types of depression.

Light Therapy versus Photobiomodulation therapy

Bright white light therapy is often confused with photobiomodulation (PBM) therapy, but there are differences between the two approaches.

Even though both light therapy and photobiomodulation therapy involve the therapeutic application of light, the terms are referring to the use of distinct devices for different purposes.

Light therapy uses a light box to deliver 10,000 lux of illumination (bright light) for therapeutic purposes, and the entire spectrum is emitted, so the appearance is a cool white.

In contrast, PBM therapy delivers doses of less intensity, and only at specific wavelengths. PBM therapy encompasses both red light therapy, near-infrared light therapy, and low-level laser therapy (LLLT).

PBM therapy targets specific cells and tissues of the body with wavelengths of light that interact directly with the cell membranes and mitochondria, stimulating cells’ natural self-healing processes.

This means PBM is able to target specific conditions like chronic pain and inflammation, as well as depression symptoms.

Light therapies have been used for centuries to improve mental health, although it’s only recently that it has been formally studied. Regardless, the evidence is clear that light therapies can be extremely beneficial for a variety of mood and health disorders, so it’s worth considering as an option if you’re looking to improve your overall well-being.

White light versus red light therapy

The two most popular light therapies are white light and red light. White light is much like natural daylight, and consists of multiple wavelengths that reach the photoreceptors of your eyes.

This type of exposure can be used to treat sleep disorders and depression, especially seasonal affective disorder (SAD) in the winter months.

Red light therapy uses a specific light wavelength in order to target certain issues. This type of therapy is very beneficial for those suffering from chronic pain, inflammation, skin conditions, and even wound healing.

It’s also been found to be extremely effective for improving cognitive performance, energy, and physical stamina.

Light therapy lamp versus Low Level Laser Therapy (LLLT)

Light therapies with a lamp, also called bright light therapy, and Low Level Laser Therap y (LLLT) both use light to improve health, but they function differently.

Light treatment with a light therapy box, or light therapy lamp involves exposure to bright light for 30 – 60 minutes on a daily basis, whereas LLLT involves having low levels of laser light shone onto specific areas.

LLLT treatment is more targeted than standard light therapy lamp and can be used to treat a variety of conditions.

It’s particularly useful for pain relief, wound healing, scar tissue reduction, and the revitalization of damaged cells.

Noncoherent light versus coherent light therapy

Noncoherent light and coherent light therapies both use light to improve health, but the way they do so is different. Noncoherent light therapy is delivered by a device such as a fluorescent light box, emitting white light to stimulate the eyes’ photoreceptors.

Coherent light therapies use laser light at a specific wavelength to target particular areas, allowing for a more targeted treatment.

How long does it take for light therapy to work?

Light therapy usually takes two weeks to begin working, although some people may start to feel the effects sooner. It is important to stick with the treatment plan and follow your doctor’s instructions in order to effectively achieve results.

When used correctly, bright light therapy can be an extremely helpful option for those looking to address seasonal mood disorders occurring in the fall and winter, and for people recovering from jet lag. By using a light treatment lamp in the winter months when you are spending less time outdoors, your response to light may help you fall asleep at night.

How to choose the right light therapy device for you

When selecting a light therapy device, make sure it is the appropriate size and type of light for your needs. For example, if you want to use it to recover from jet lag, light therapy glasses are compact and suitable. It should also have adjustable settings that allow you to customize the intensity of the light to suit your preferences. Additionally, look for devices with safety features such as timers and automatic shut-offs. Finally, find one that fits comfortably in your home and is easy to use.

When getting started with light therapy, it’s best to consult with your doctor or a mental health professional to make sure that the device you choose is suitable for your individual needs. That way, you can be sure that you are using the right type of light therapy in order to achieve optimal results.

How to use light therapy to improve your mood and energy levels

How to use light therapeutically depends on what your purpose for using it is, and what type of device you are using.

Guidelines for lamps, light boxes, and light therapy glasses:

How to use light therapy for seasonal affective disorder

Keep your face always toward the sunshine – and shadows will fall behind you.

Walt whitman

Light therapy is a safe and effective way to improve your sleep cycles and overall feeling of well-being. Before beginning treatment, it’s important to talk with your doctor, who will help you choose the right light therapy device for you. There are various types of devices available ranging from the fluorescent light box to light therapy lamps, each with its own unique benefits.

While for most people with SAD, increasing exposure to light in the fall and winter using a light box is a helpful treatment, it is essential that you check with your doctor before trying it. This is because light box treatment can cause adverse effects if you take certain medications that make your skin sensitive to light.

Additionally, make sure to follow instructions from your doctor closely to ensure the best results. Most likely, your doctor will advise you to use your lamp in the standard way: immediately upon rising in the morning, for about 20 minutes, throughout the fall and winter.

This is because when you use light therapy lamps in the morning, it can help you reduce your fall and winter symptoms, and help your body produce melatonin at the appropriate time by working with your biological clock. Sometimes, doctors will recommend use variations, so confirming the right approach for you beforehand is important.

Light therapy is a safe and non-invasive way to improve mental and physical health. When used correctly, light therapy can be extremely helpful.

The best time of day to use light therapy

The best time of day to use bright light therapy is early in the morning, as sunlight exposure helps reset your body’s internal clock. However, if you are unable to get out in the morning, any time between 10am and 3pm is suitable for light therapy. It is important to follow instructions from your doctor closely and not to overuse light therapy, as this could be harmful to your health.

With optimal implementation under the guidance of a health professional, bright light therapy can be an effective way of improving your mental state. Talk to your doctor about incorporating light therapy into your well-being plan today.

Who should not use light therapy?

Light therapy is generally safe for most people, but there are certain groups of people who should not use it. People with a history of mental health issues (especially bipolar disorder, sad, or another depressive disorder), people who are sensitive to light, people taking medications–especially photosensitizing ones such as certain antibiotics–and people with skin symptoms should speak to their doctor before beginning bright light treatment. In addition, pregnant women and children under 18 years of age should also consult their doctor before using light therapies.

Side effects of light therapy

Although light therapy products are generally safe and has few side effects, some people may experience eyestrain, headaches, a wired feeling, or nausea after treatment. Although you should have your eyes open during sessions, you are not supposed to stare directly at the light, as some people experience eye sensitivity if they have certain eye conditions. If you experience any of these symptoms during treatment, it is important to stop the treatment immediately and speak with your doctor.

The risks of using light therapy improperly

Just like medications, phototherapies influence your physiology, so timing and dosage matter. If you use a bright lamp in the evening, chances are, you will have trouble falling asleep at bedtime. This is because the treatment will block your production of melatonin, the sleep hormone that is key to making you feel drowsy enough to doze off at night.

Excessive treatment may result in symptoms such as headaches, irritability, and temporary vision changes. Furthermore, some people may develop side effects like skin sensitivity or sunburn from too much light intensity. It is important to follow your doctor’s instructions closely and not to overuse bright light (2,500 lux to 10,000 lux).

Conclusion

Light therapy is a non-invasive, drug-free way to improve your health and well-being. By taking advantage of the natural healing properties of light, you can boost your mood and energy, improve your circadian rhythms (sleep patterns), and reduce symptoms of depression. Be sure to select the right device for you and use it according to your doctor’s recommendations.

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