Table of ContentsView AllTable of ContentsLinking Light Therapy and Seasonal Affective DisorderHow Light Therapy WorksWhat the Research SaysUsesBenefitsIs It Right for You?Types of DevicesTips
Table of ContentsView All
View All
Table of Contents
Linking Light Therapy and Seasonal Affective Disorder
How Light Therapy Works
What the Research Says
Uses
Benefits
Is It Right for You?
Types of Devices
Tips
Close
Light therapy, also known as phototherapy and bright light therapy, is a therapy used to treat a variety ofmental healthconditions. Primarily, it’s used to treat acommon type of depressioncalledseasonal affective disorder(SAD), which is also known as the winter blues or seasonal depression.
Light therapy may also be helpful as a therapy for sleep disorders, otherforms of depression, and more.
“There are so many benefits to getting sunlight and it can have a huge impact on our mental health, but unfortunately it’s difficult to get enough sunlight when we need it due to different factors, including the change of seasons and shorter days,” says Rachel Goldman, PhD.
“Since a light therapy box mimics natural sunlight, it’s a great tool to utilize and I recommend many of my clients to consider adding it to their toolbox.”
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Since gaining recognition as a treatment in the 1980s, light therapy has been a first-line treatment for SAD, which is a subset of depression that impacts women more often than men and tends to occur from the teen years throughmenopause.
Lethargy, weight gain, disinterest in socializing, poor concentration, and feeling unhappy, irritable, and agitated are common symptoms of the condition.
No one knows for sure why SAD occurs but it seems to be linked with the female reproductive system, a variety of hormones, and diminished sunlight exposure.
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Light therapy is easy to use. All it takes is alight therapy box or lamp, which you simply plug in, turn on, and sit close enough to for your eyes and skin to absorb the light for an allotted amount of time. The machines themselves are typically composed of fluorescent lights on a metal reflective base with a plastic screen on top to diffuse the light and filter out harmful ultraviolet light (UV) rays.
It is important to receive 10,000 lux of exposure, and at the proper distance, which the better light boxes will permit over 30 minutes of exposure. You don’t want to look directly into the device during the whole session as that could damage your eyes. Instead, the intention is that your eyes pick up the light indirectly. Typically, you should aim to be within one and a half and two feet from the lightbox, to reap the most benefit.
The machines give off a bright light that simulates outdoor sunshine, boosting melatonin, serotonin, and vitamin D, among other effects. However, it is important to follow the manufacturer’s recommendations concerning the actual distance needed to get the proper amount of light in 30 minutes. Some manufacturers note a distance of 6-12 inches, so if it is 12 inches, for instance, and the person sits 24 inches away, it would take an hour.
If you have SAD, you’ll likely start treatment in the early fall and continue throughout the winter, taking a break during the late spring and summer months.
Researchers aren’t entirely sure how or why light therapy works, but studies show that the treatment does offer relief of symptoms for many people.
Using a lightbox in the mornings can cue the body that it is daytime, jumpstarting the body’s clock. Similarly, light therapy is also used to treatjet lagto help people acclimate to a new time zone.
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Research shows that lower levels of serotonin are associated withdepressionand that light therapy is an effective remedy. Benefits are often seen after just one session, which typically lasts from 15 to 60 minutes.
One study found that positive effects tend to be seen after 20 minutes, but that the optimal duration for lightbox sessions is 40 minutes daily, over several weeks.
After light therapy sessions, improvements have been found in alertness, mood, energy, attention,concentration, happiness, and other markers of depression. Additionally, while currently thought of primarily to treat SAD, light therapy is increasingly being used to treat other forms of depression and mood disorders, with promising results.
In fact, studies show that bright light therapy may an effective, fast-acting, therapy for non-seasonal forms of depression as well, includingmajor depressive disorder(MDD). Research has also found that using a lightbox in conjunction with other therapies yields better management of symptoms.
The influx of bright light that light therapy provides is believed to prevent the mood lowering that can happen when living in an environment that only provides dim levels of light.
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As noted above, light therapy may be used to treat a variety of mental health conditions and is often the first treatment recommendation for those with SAD.
It can be used on its own, particularly for those with milder symptoms, but is also effective when combined withtalk therapy, behavior and/or lifestyle modifications (like exercise and positive sleep habits), and medications (like anti-depressants).
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In addition to seasonal affective disorder, other uses for light therapy include treating the following issues:
Note that light therapy can also be used to treat a variety of skin conditions such aspsoriasis. However, while these lamps intentionally emit ultraviolet (UV) light, light therapy devices for mental health conditions are made to block UV rays as they can be harmful to the skin and eyes if absorbed in excess.
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The efficacy of light therapy is well established, particularly for use with seasonal affective disorder. As noted above, however, it’s important to understand that while light therapy often offers an improvement in depression symptoms, it does not offer a cure for SAD or other conditions.
The benefits received from the boost of light are short-term and need to be maintained with consistent therapy.
Minimal Side Effects
One big benefit of using bright light therapy is that most people have minimal, if any, side effects, and it has far fewer than most other treatments. Also, generally, light therapy is very safe to use and has no contraindications with other treatments.
However, those with some disorders, such as eye conditions like macular degeneration or photosensitive skin, are not good candidates for this treatment.
The reported side effects of light therapy include eyestrain, headache, irritability, or nausea. These adverse impacts are usually minimal and cease when the device is turned off or after a few days.
Moving away from the lightbox or shortening the duration of treatment can mitigate adverse issues. The normal course of treatment starts with about 15 minutes and works up from there to avoid any side effects.
Due to the fact that this treatment doesn’t involve medication, it is also a safer option for those that can’t or don’t want to takeantidepressants, such asduring pregnancy. Additionally, light therapy is a good way to augment or bridge treatment to provide extra relief while waiting for the benefits of other methods to kick in.
Fast Results
Light therapy also starts working faster than most other forms of treatment, although the therapeutic effects quickly wane (within days) if the lightbox is not used regularly.
As noted above, some people report enhanced mood and generally feeling better after just one to a few sessions, with maximal results usually attained after several weeks of consistent use.
Low Cost and Accessibility
Plus, once purchased, they are also easily accessible to use as needed, making treatment as easy as flipping a switch and sitting near the light.
If you have SAD, other types ofdepression, or sleep issues, light therapy might be a good match for you, in conjunction with other treatments or on its own.
Talk to your doctor or mental health providerabout how using a lightbox might benefit you and/or work into any other therapies you currently use. Consider if you will have the time and/or inclination to incorporate light therapy sessions into your daily routine.
If you havebipolar disorder, it is especially important to consult your medical provider before starting light therapy as this treatment may triggermania. Studies have shown that this can be an effective treatment option for those with bipolar disorder, although more research is needed to determine the most effective protocols in terms of session length, frequency, and light strength.
Anyone starting light therapy should monitor how their moods and emotions are impacted and consult their doctor and/or therapist with any concerns or questions.
Types of Light Therapy Devices
As there are few worrisome side effects or contraindications and the devices are so easy to use, it may be safe to try out this therapy on your own, particularly if you have mild symptoms—although it’s always a good idea to consult your doctor first.
Aim to get a specific recommendation from your doctor or mental health provider on the type of lightbox, including light intensity and how far to sit from it, that will be safest and most effective for your treatment. They may be able to recommend specific brands or models that they have experience with as well.
Lightboxes come in a range of sizes, shapes, and strengths. You can choose one that looks like a desk lamp, a standing tablet, or an orb, among other options. They are made in lots of different styles as well to fit in with whatever style appeals to you—from those offering a more medical or practical look to those verging on design pieces.
Light Intensity
The intensity of your lightbox may vary from product to product but typically for SAD, it is recommended to use a device with a strength of 10,000 lux. Lux is the unit of measurement that measures lumens (light output) per square meter. In other words, the lux value is the strength of illumination a light source has on a square meter surface, a meter distance away from the light.
For comparison, ambient daylight typically ranges from 10,000 to 25,000 lux, sunlight clocks in from 32,000 to 100,000 lux, and an overcast day provides around 1,000 lux. Brightly lit indoor spaces, such as hospitals, may have up to around 1,000 lux, but the lighting in a typical home is around 150 lux.
Other Options
Light therapy devices can come fitted in visor-like shapes that are worn on the head to provide light to the face. Other options include lightboxes that are set with a timer to wake you up with an artificial sunrise in your bedroom that gradually increases the amount of light in the room.
Some devices are portable, making them easy to take with you for travel or to and from work. There are also some light therapy products made specifically for children. The prices of these products start around $25 and go up to $200 or more.
While light therapy is a relatively simple and accessible treatment, there are ways to maximize its effectiveness. Try the following suggestions to improve your results.
Make Light Therapy a Morning Ritual
Schedule your light therapy sessions for the morning. Studies have found that early morning is usually the most effective timing, particularly as evening sessions may interfere with your sleep and/or cause insomnia in some people.
Additionally, spending a lot of time (such as a few hours) in front of a lightbox each day, even if it’s not just right before bed, may also make it harder to fall asleep.
Set Aside 20 Minutes
As noted above, you don’t want to spend too much time (more than gives you therapeutic benefit) in light therapy, so you’ll likely want to limit your exposure to an hour or so per day.
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Look for Low UV Light
Not all light therapy products are safe for your skin—read the specifications closely on any lightbox you’re considering buying. As noted above, be sure to choose a lightbox that emits low levels of UV light.
UV is the light that causes skin damage (and is what sunscreen protects against), so you want to make sure you’re not upping your risk of developing skin cancer when using your lightbox.
Give It Time
As noted above, many people find some improvement after just one treatment, but not everyone does—and don’t expect 100% relief. However, that doesn’t mean light therapy won’t work for you or that minimal results at first won’t become more substantial over time.
In fact, studies show that consecutive sessions over the course of a few weeks tend to result in a gradual improvement in results. So, don’t give up on light therapy after just one try.
Keep in Mind
Light therapy might not be for everyone, but many people find some relief from symptoms of seasonal affective disorder, other forms of depression, and sleep issues while using these devices.
As light therapy comes without any serious side effects and is so easy to self-administer from the comfort of home, this treatment is an appealing coping option for many people with mental health conditions.
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7 SourcesVerywell Mind uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Melrose S.Seasonal affective disorder: an overview of assessment and treatment approaches.Depress Res Treat.2015;2015:178564. doi:10.1155/2015/178564National Institute of Mental Health.Seasonal Affective Disorder.American Psychiatric Association.Seasonal Affective Disorder (SAD).Pail G, Huf W, Pjrek E, et al.Bright-light therapy in the treatment of mood disorders.Neuropsychobiology.2011;64(3):152-62. doi:10.1159/000328950Oldham MA, Ciraulo DA.Bright light therapy for depression: a review of its effects on chronobiology and the autonomic nervous system.Chronobiol Int. 2014;31(3):305-319. doi:10.3109/07420528.2013.833935Virk G, Reeves G, Rosenthal NE, Sher L, Postolache TT.Short exposure to light treatment improves depression scores in patients with seasonal affective disorder: A brief report.Int J Disabil Hum Dev. 2009;8(3):283-286. doi:10.1901/jaba.2009.8-283Wang S, Zhang Z, Yao L, Ding N, Jiang L, Wu Y.Bright light therapy in the treatment of patients with bipolar disorder: A systematic review and meta-analysis.PLoS One. 2020;15(5):e0232798. doi:10.1371/journal.pone.0232798
7 Sources
Verywell Mind uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Melrose S.Seasonal affective disorder: an overview of assessment and treatment approaches.Depress Res Treat.2015;2015:178564. doi:10.1155/2015/178564National Institute of Mental Health.Seasonal Affective Disorder.American Psychiatric Association.Seasonal Affective Disorder (SAD).Pail G, Huf W, Pjrek E, et al.Bright-light therapy in the treatment of mood disorders.Neuropsychobiology.2011;64(3):152-62. doi:10.1159/000328950Oldham MA, Ciraulo DA.Bright light therapy for depression: a review of its effects on chronobiology and the autonomic nervous system.Chronobiol Int. 2014;31(3):305-319. doi:10.3109/07420528.2013.833935Virk G, Reeves G, Rosenthal NE, Sher L, Postolache TT.Short exposure to light treatment improves depression scores in patients with seasonal affective disorder: A brief report.Int J Disabil Hum Dev. 2009;8(3):283-286. doi:10.1901/jaba.2009.8-283Wang S, Zhang Z, Yao L, Ding N, Jiang L, Wu Y.Bright light therapy in the treatment of patients with bipolar disorder: A systematic review and meta-analysis.PLoS One. 2020;15(5):e0232798. doi:10.1371/journal.pone.0232798
Verywell Mind uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
Melrose S.Seasonal affective disorder: an overview of assessment and treatment approaches.Depress Res Treat.2015;2015:178564. doi:10.1155/2015/178564National Institute of Mental Health.Seasonal Affective Disorder.American Psychiatric Association.Seasonal Affective Disorder (SAD).Pail G, Huf W, Pjrek E, et al.Bright-light therapy in the treatment of mood disorders.Neuropsychobiology.2011;64(3):152-62. doi:10.1159/000328950Oldham MA, Ciraulo DA.Bright light therapy for depression: a review of its effects on chronobiology and the autonomic nervous system.Chronobiol Int. 2014;31(3):305-319. doi:10.3109/07420528.2013.833935Virk G, Reeves G, Rosenthal NE, Sher L, Postolache TT.Short exposure to light treatment improves depression scores in patients with seasonal affective disorder: A brief report.Int J Disabil Hum Dev. 2009;8(3):283-286. doi:10.1901/jaba.2009.8-283Wang S, Zhang Z, Yao L, Ding N, Jiang L, Wu Y.Bright light therapy in the treatment of patients with bipolar disorder: A systematic review and meta-analysis.PLoS One. 2020;15(5):e0232798. doi:10.1371/journal.pone.0232798
Melrose S.Seasonal affective disorder: an overview of assessment and treatment approaches.Depress Res Treat.2015;2015:178564. doi:10.1155/2015/178564
National Institute of Mental Health.Seasonal Affective Disorder.
American Psychiatric Association.Seasonal Affective Disorder (SAD).
Pail G, Huf W, Pjrek E, et al.Bright-light therapy in the treatment of mood disorders.Neuropsychobiology.2011;64(3):152-62. doi:10.1159/000328950
Oldham MA, Ciraulo DA.Bright light therapy for depression: a review of its effects on chronobiology and the autonomic nervous system.Chronobiol Int. 2014;31(3):305-319. doi:10.3109/07420528.2013.833935
Virk G, Reeves G, Rosenthal NE, Sher L, Postolache TT.Short exposure to light treatment improves depression scores in patients with seasonal affective disorder: A brief report.Int J Disabil Hum Dev. 2009;8(3):283-286. doi:10.1901/jaba.2009.8-283
Wang S, Zhang Z, Yao L, Ding N, Jiang L, Wu Y.Bright light therapy in the treatment of patients with bipolar disorder: A systematic review and meta-analysis.PLoS One. 2020;15(5):e0232798. doi:10.1371/journal.pone.0232798
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