Choosing A Light Therapy Lamp And Understanding The Benefits
The sun has long been known to support mental and physical health in various ways. Although the sun’s light cannot necessarily cure mental illness, being outside may increase vitamin D levels, which can improve mood. The sun’s light and warmth can also be comforting.
Some people might have little exposure to sunlight, whether due to where they live or other factors. In these cases, light therapy lamps can mimic the sun’s light and support the body and mind. Whether you’re living with a mental health condition like depression or looking for a way to boost your emotional wellness, you might consider using a light lamp. A light therapy lamp may work most effectively in conjunction with therapy sessions with a licensed mental health professional.
What is light therapy?
Light therapy, also called bright light therapy, can serve as a form of treatment for mental health conditions like seasonal affective disorder (SAD), a depressive disorder. This treatment can often be conducted at home and may be recommended by a therapist or doctor.
Light lamps can be bought online or in stores, allowing a person to spend a certain amount of time sitting or lying down next to the light. People often sit next to light lamps for about 30 minutes in the morning to receive effects similar to those of sunlight exposure without being exposed to harmful UV rays.
Light therapy may sometimes be conducted in a therapist’s office as part of a treatment plan. However, because light therapy is often most effective when repeated daily, weekly sessions of light therapy with a mental health professional might not be enough to experience the full effects. The potential benefits of a light lamp could include the following:
- Improved mood
- A more regular sleep-wake cycle
- Reduced stress
- Less tiredness during the day
- Dedicated time to meditate or practice mindfulness (during the light therapy)
- Improved cognition
- Faster healing of skin conditions and wounds (although light therapy alone is not a treatment for physical illness)
Talk to your doctor before using a light therapy lamp, as some people may be sensitive to its effects. The BetterHelp platform is not intended to provide any information regarding which medical treatments may be appropriate for you.
What conditions can light therapy help someone manage?
Light therapy is often considered a treatment for seasonal depression above all else. However, some research has found it effective in supporting people with other conditions.
Seasonal affective disorder (SAD)
According to a 2019 study, light therapy for seasonal affective disorder may be a “promising treatment option.” Participants in the study typically showed a reduction in depressive symptoms after daily light exposure with a certified light therapy lamp. However, research on light therapy is still in its early stages, and more studies may be needed for this treatment to be considered evidence-based.
Anxiety disorders
Different types of light therapy, such as transcranial light therapy (TLT), may be effective in treating anxiety, according to initial studies. This treatment involves a non-invasive invisible infrared light that may increase energy in the brain. However, this treatment is not yet approved for anxiety disorders and should be discussed with a doctor.
Depressive disorders
Depressive disorders aside from SAD may also respond to light therapy, as depression may sometimes develop due to a vitamin D deficiency. However, even depression that has not arisen from external causes may be positively impacted by light exposure. A study looking at bright light therapy for other depressive disorders found that people usually experienced a reduction in depressive symptoms, including those experiencing depression associated with bipolar disorder.
Stress
Although limited studies have been done on light therapy for generalized stress, studies suggest that this treatment may be effective in addressing traumatic stress, which could stem from post-traumatic stress disorder (PTSD). The treatment was considered low-risk and non-invasive, which made it a helpful option for people with traumatic stress. However, more studies are recommended, and PTSD is often most effectively treated using a combination of therapy and other methods.
Sleep disorders
Sleep disorders like insomnia can make it difficult to fall and stay asleep and may significantly impact sleep quality. In some cases, insomnia may occur due to an out-of-sync circadian rhythm. Light therapy with a wake-up light can mimic natural sunlight in the morning, helping individuals wake up without loud alarms and making it easier to fall asleep at night by regulating circadian rhythms.
The Sleep Foundation reports that this treatment may help people who work overnight shifts, those with low exposure to sunlight, and people who experience severe insomnia. This treatment may also be helpful for other sleep disorders, although you should discuss this option with your doctor.
How to choose a light therapy lamp
When looking for the best light therapy lamps, there are various factors to consider. Light therapy lamps often come in different sizes, power levels, and colors (such as blue light or warm light lamps). Finding the right light can depend on what you’re looking to achieve. Some light lamps might be advertised for light therapy but aren’t strong enough to provide therapeutic effects.
Consider the light intensity and duration of use
Light intensity is usually measured in lumens or LUX. Generally, a 10,000 LUX lamp is considered optimal, although updated evidence may be needed, and it should be used for 30 minutes each day in the morning, ideally before 8 AM.
In addition, experts recommend that the lamp be positioned at least 16 inches (41 centimeters) from the face. Although the light is absorbed through the eye, avoid looking straight at the light, especially if it is over 10,000 LUX, as doing so could harm the eye when consistently used.
Lamps under 5,000 LUX may not be effective. Please note that light therapy lamps use a specific type of light that differs from that of a regular lamp, so using a regular lamp will be ineffective.
Look for positive reviews
When choosing a lamp, read the reviews from past customers. You may discern whether a lamp will work for you by seeing if it has benefited others. Try to look for reviews that sound natural rather than those written by AI, and look for photos and videos from genuine customers.
Using websites or stores that are frequently used by others and considered safe by doctors can ensure you don’t encounter scams. Some sites may claim to offer cheaper light boxes, but these boxes may not work as advertised. Some light therapy boxes that might be recommended include the North Light Technologies Boxelite and the Daybright Light Therapy Lamp. However, discuss these options with your healthcare provider.
Ask your provider
Some people might not benefit from light therapy or could experience adverse effects from this treatment. Before trying light therapy, talk to your therapist or doctor about its implications and whether it’s safe for you. They may have recommendations for stores that sell light therapy boxes or recommendations on the strength or duration of the therapy they’d recommend for your unique case.
Can light therapy treat conditions on its own?
Light therapy can be helpful in reducing symptom severity for some mental health conditions. However, because studies are still in the early stages, experts don’t generally recommend using light therapy on its own or without the supervision of a provider. A combination treatment, such as light therapy alongside psychotherapy, may be more effective in treating symptoms. In addition, some people with depression may respond better to medications. Speak to a medical doctor before starting, changing, or stopping a medication or medical treatment.
Are light boxes pseudoscience?
Generally, studies consider light boxes effective in supporting people with mood challenges. However, because research is still in the early stages, individuals should exercise caution when choosing a light therapy lamp. Light therapy has not been found harmful for many people, although there can be risks in rare cases. Talk to your doctor about any concerns you may have, and keep in mind that other treatment options are also available.
When should you not use a light therapy lamp?
- Bipolar I disorder
- Cataracts
- Eye damage
- Diabetes
- The use of photosensitive glasses or contacts
Don’t use a light therapy box that does not have positive reviews or medical recommendations. Using a box that is too high in power, the wrong size, or the wrong type of light may result in unwanted outcomes.
Other support options
Light therapy is not the only treatment for conditions like seasonal affective disorder, anxiety, insomnia, and stress. Psychotherapy is a research-backed treatment that is considered highly effective in the management of these conditions. If barriers like cost, distance, or availability make it challenging to seek support in person, consider talking to a provider online through a therapy platform like BetterHelp.
On an online platform, you can access cost-effective care from home. In addition, you can use extra resources like group sessions, messaging with your therapist, and worksheets. If you’re unsure whether online therapy would be effective for you, you might find it helpful to know that online therapy appears to be highly effective in treating depression and anxiety and can even be more effective than in-person treatment in some cases.
Takeaway
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