Choosing The Right Light Therapy Lamp For Bright Light Therapy
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, also known as a SAD 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 therapy lamp
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 lamps are good for SAD, which is a type of depression that happens during the fall or winter months.
Potential benefits of light therapy lamps
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. This is why it can be beneficial for individuals to have light therapy lamps on their bedside table or desk in their room for everyday use. Light therapy lamps may come with varying features and sizes. Some have a compact size or sleek design, which is likely intended to be put in a room with a small space. Some come with color temperature options in which the brightness can be adjusted. Despite the features, what’s more important to know are the benefits of using it. The potential benefits of a light lamp, which is used consistently for a few weeks, could include the following:
- Improved mood.
- A more regular sleep-wake cycle.
- Reduced stress.
- Less tiredness and improved energy levelsduring the day.
- Dedicated time to meditate or practice mindfulness (during light therapy).
- Improved cognition.
- Faster healing of skin conditions and wounds (although light therapy alone is not a treatment for physical illness).
Seek professional advice before using bright light therapy
Talk to your doctor before using a light therapy lamp or SAD 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. Once your doctor permits the usage of SAD lamps, you may buy a high-quality and compact lamp and place it on a desk or table in your room for personal use.
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, brightness, 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 the brightness isn'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, and at an appropriate distance.
In addition, experts recommend that the lamp be positioned at a distance of 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 a lamp that has the same level of outdoor light that you’d normally get on a sunny or clear day.
Look for positive reviews when choosing a light therapy lamp
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 who have already done a test of its efficiency. Check the features of the lamp, such as timers, adjustability, brightness, color temperature options, and durability, since you’ll be using it daily for minutes up to an hour. Make sure to also consider the personal space where you’ll put it, which could be on a table or desk in your room. If you’re interested in saving desk space, you can get one with a compact or smaller size.
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 at a low and relatively affordable price, 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. Lamps from Northern Light Technologies can mimic vibrant light like on a typical spring day, which can help with SAD symptoms. However, discuss these lamp options from Northern Light Technologies and Sunrise Sensations first with your healthcare provider. It’s often better to choose trusted light therapy boxes instead of opting for one that has a low price but is ineffective.
Ask your provider before
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 lamps treat conditions on their 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 or a SAD lamp that does not have positive reviews or medical recommendations, even if it's a budget-pick option. Using a box or SAD lamp that is too high in power, the wrong size, or the wrong type of light may result in unwanted outcomes.
Other support options besides bright light therapy
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
Do light therapy lamps really work?
Yes, light therapy lamps are considered an effective method for treating mental disorders, particularly seasonal affective disorder (SAD). Light therapy works by exposing an individual to a light source, which typically mimics natural sunlight. The light that comes from a SAD lamp helps stimulate the production of serotonin, which is usually essential for a good mood and sleep.
How long should you use a light therapy lamp for?
A light therapy lamp, also referred to as a SAD lamp, is normally used for around 20 to 30 minutes to an hour each morning. A person with seasonal affective disorder may use the light box for about 30 minutes every day to fully absorb the benefits of the LED light. On the other hand, the duration and intensity of the light box can still vary depending on its usage. Individuals may also use the SAD lamp for as long as 1 hour during winter months.
What is the best light therapy for sleep?
According to research about sleep and circadian sciences, exposure to a warmer color temperature LED light, such as a red light, may help improve mood and quality of sleep. A red LED light influences melatonin secretion, which affects sleep. Those who want to improve their mood and sleep through red light therapy can sit through short sessions of 10 to 20 minutes, make it a habit, and test out to analyze changes for the first few weeks. They can also use it for over an hour, especially during winter months, in which reduced sunlight can disrupt the natural sleep cycle and affect mental health and overall well-being.
What are the three types of light therapy?
The main types of light therapy include bright light therapy, red light therapy, infrared light therapy, and chromotherapy. Each of them has its own benefits, but only bright light therapy is known to treat SAD, or seasonal affective disorder. Bright light therapy directs a person to sit in front of a light box for 30 minutes to an hour each morning to ease symptoms of SAD or winter blues and increase one’s energy levels.
Is it okay to do light therapy every day?
Typically, it is safe to do light therapy every day. However, it is still better to follow the recommended guidelines from a mental health professional if you’re planning to try most SAD lamps in the comfort of your own room or space. Consult a mental health professional if you only know a bit of information about light therapy to learn more about how it works and how it may be combined with other approaches.
Is light therapy real or fake?
Light therapy is real. Research has found the effectiveness of light therapy for SAD symptoms occurring during the winter months. Symptoms of SAD and winter blues, such as decreased energy levels and low mood, are evident during the colder months. During this time, the body produces more melatonin for sleep, which is a response to having shorter days and longer nights. This is where a SAD lamp can be helpful; the brightness of a compact SAD lamp used at an appropriate distance can help with SAD symptoms.
Should you look directly at a light therapy lamp?
It is not recommended to look directly at your light box or SAD lamp. When using a SAD lamp, carefully put it in a place where it hits your face without directly looking into it. After adjusting the brightness, you can place your SAD lamp on a desk and angle it downward to reduce glare so that it fills the space of your vision without having to look directly at it. Typically, one can use and sit through a SAD lamp at an appropriate distance for 30 minutes to 1 hour daily. One must sit at a distance of 5 centimeters from the compact lamp to reap its effects.
In addition to the standard duration of using a compact SAD lamp, it is also worth knowing about the good lux measurement for a SAD lamp. Lux is a unit that measures 1 lumen per square meter. A typical lux measurement in a SAD lamp, which is effective for treating seasonal affective disorder, is around 10,000 lux since it has the same level of outdoor light on a clear day. Other lamps may have a lesser lux measurement than others, which is why it is important to check if your new lamp is fit for treating SAD.
Is light therapy good for your health?
Yes, light therapy can be good for one’s health. Several types of light therapy, such as red light therapy and bright light therapy, can provide a lot of benefits for those with symptoms of seasonal affective disorder (SAD) during winter months, such as depression, low mood, lack of energy, body pain, and more. Aside from improving low mood and energy levels, light therapy can also improve skin health, hair growth, and wound healing.
Do light therapy lamps give vitamin D?
No, light therapy lamps do not give vitamin D in the same way natural sunlight does. However, light therapy lamps can be used to treat SAD symptoms. Light therapy works in a way that mimics sunlight to regulate the body’s natural rhythms, which are affected due to lack of exposure to natural sunlight during the darker months.
What are the benefits of light therapy lamps?
Light therapy lamps can help with several things, including depression, seasonal affective disorder during winter months, and circadian rhythms.
If you’re planning to have a new lamp that can be put on your bedside table, look for a high-quality and compact-size light therapy lamp that can offer impressive light output at a reasonable price. Some lamps have features that provide three color temperatures that can be changed depending on what you intend it for. These lamps, whose brightness levels can be modified, can be used for other purposes such as reading, playing board games, or just simple illumination. Opt for a high-quality lamp that can work even with a lower setting rather than a budget pick.
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