4 Benefits of Light Therapy
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When you think of light therapy, you probably think of people using it in places with high rates of seasonal affective disorder (SAD). For example, areas like Alaska and Norway experience long, cold and dark winters where the amount of daylight is significantly shortened. While many people in those places do rely on light therapy devices to help them through the dark months, scientific studies have revealed that the benefits of light therapy go beyond simply treating seasonal affective disorder.
In this article, we’ll look at four major benefits of light therapy, some of which might surprise you.
1. Improve your mood with light therapy.
Even if you don’t live in a place that experiences extended periods of darkness for large portions of the winter, the length of your day will shift with the season (unless you live right by the equator). In the northern hemisphere, days will always be shorter in the winter and longer in the summer, with the difference becoming more extreme the farther north you go.
Less sunlight can cause your serotonin levels to drop, which can dramatically affect your mood. However, by sitting in front of a light therapy device specifically designed to replicate sunlight, you can help replenish your deficient hormone levels. As a result, you’ll improve your general outlook.
It may be clear how light helps treat SAD, but what’s surprising is that doctors have also found light therapy helpful for individuals who suffer from other forms of depression, such as chronic depression and bipolar depression. How exactly light therapy works at treating these cases is still undergoing research, but evidence so far points to its usefulness across multiple mood disorders.
2. Use light therapy to improve sleep.
It might seem counterintuitive that sitting in front of a bright light for a certain amount of time each day will help you sleep better at night, but it’s true. Light boxes can be part of finding a healthy sleep solution.
Serotonin (which regulates mood) and melatonin (which regulates sleep) are tightly linked, naturally occurring hormones within the body. Which is why, as you may have experienced yourself, depression and poor sleep often go hand in hand. Fortunately, just as light therapy can improve serotonin levels in the brain, so it can also bring melatonin back into a regular cycle within the body. This allows you to fall asleep and stay asleep more easily when it’s finally time to turn off the lights. Good sleep health is a priority when it comes to overall health and wellness.
3. Adjust your schedule with light therapy.
4. Treat the effects of dementia with light therapy.
Here’s a light therapy benefit you probably weren’t expecting. New research has shown light therapy to be a promising treatment for certain effects of dementia, such as aggressive behavior and sleep disturbances.See Disclosure 1 Though what’s even more amazing is that recent studies support the use of light treatment as a preventative measure as well.
When mice that were genetically altered to acquire Alzheimer’s disease received light therapy treatments for three to six weeks, they did not show the same neurodegenerative issues observed in mice that received no light treatment.See Disclosure 2 The research remains ongoing but so far, the findings are promising.
What you should know before using a light therapy lamp.
Prior to using light therapy devices, it’s a good idea to consult with a medical provider. Together, you can discuss treatment plans and goals. Particularly if you have a mental health diagnosis, be sure to talk to your doctor or therapist. Light therapy can sometimes bring on or exacerbate mania in individuals with bipolar disorder.
Light therapy is most effective when done consistently. The best time to expose yourself to a light therapy device is the early morning shortly after you wake up. Conveniently, there are also alarm clocks that include a light therapy feature. When light box treatments are done too late in the day, it can be disruptive to your circadian rhythm. However, if you are working with a doctor, they can prescribe an individualized schedule.
Keep in mind that the stronger the therapy lamp, the shorter the amount of time you will need to use it. Effective sessions can be as short at 15 to 20 minutes with an LED light lamp that has the recommended 10,000 LUX of brightness. Remember to choose a therapy lamp that filters out ultraviolet (UV) light that can damage your skin and eyes.
To get the most out of light therapy, you must be consistent in your usage. Set a timer on your cell phone to remind you to turn on your light box. If you want to see how light therapy is improving your health, invest in a smartwatch that can track your results by keeping a log of your mood, sleep schedule, and anything else you want to monitor.
References.
1. Hanford, Nicholas and Figueiro, Mariana. “Light Therapy and Alzheimer's Disease and Related Dementia: Past, Present, and Future.” Journal of Alzheimer’s Disease, IOS Press. January 21, 2013. https://content.iospress.com/articles/journal-of-alzheimers-disease/jad121645.
2. Zoppi, Lois. “Light Therapy May Dramatically Reduce Neurodegeneration in Alzheimer’s Disease.” News-Medical.Net, AZoNetwork. May 9, 2019. https://www.news-medical.net/news/20190509/Light-therapy-may-dramatically-reduce-neurodegeneration-in-Alzheimers-disease.aspx.
Additional information:
These statements and any information contained herein are intended for educational purposes only and are not meant to substitute for medical care or to prescribe treatment for any specific health condition. Carefully review product labels for instructions and important safety information and consider consulting with a health care professional regarding your use of health and wellness products.