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Light Therapy
Light therapy or phototherapy consists of exposure to specific wavelengths of light using lasers, LEDs, fluorescent lamps, dichroic lamps or very bright, full-spectrum light, for a prescribed amount of time. It has proven effective in treating Acne vulgaris, seasonal affective disorder, and for some people it has ameliorated delayed sleep phase syndrome. It has recently been shown effective in non-seasonal depression. Proponents claim demonstrable benefits for skin conditions such as psoriasis and, more controversially, a degree of "skin rejuvenation".
Light therapy, also called bright light therapy or phototherapy, has been used to treat seasonal affective disorder since the early 1980s. Many mental health professionals now consider light therapy to be standard treatment for seasonal affective disorder.
In light therapy treatment, you sit with your eyes open in front of a light box — a small, portable device that contains fluorescent bulbs or tubes. The light box emits a type and intensity of light that isn't found in normal household lighting, so simply sitting in front of a lamp in your living room won't relieve the symptoms of SAD. Light therapy mimics outdoor light and causes a biochemical change in your brain that lifts your mood, relieving symptoms of seasonal affective disorder.
The benefits of light therapy
Seasonal affective disorder light therapy offers many potential benefits for people with seasonal affective disorder. It may be helpful for you if:
- You don't want to take medications such as antidepressants
- You can't tolerate the side effects of antidepressants
- You've tried antidepressants but they haven't been effective
- You want an alternative to psychotherapy
- You're pregnant and concerned about the effects of antidepressants on your developing fetus
- You lack insurance coverage for mental health services
Bright light therapy may be helpful in treating conditions other than seasonal affective disorder. However, it shouldn't be a substitute for standard treatment. And keep in mind that little research has been done using light therapy for other disorders. These other health disorders may include:
- Depression other than seasonal affective disorder
- Obsessive-compulsive disorder
- Premenstrual dysphoric disorder
- Postpartum depression
- Some forms of insomnia
Don't use light therapy without consulting your doctor first if:
- Your skin is sensitive to light
- You take medications that react with sunlight, such as certain antibiotics or anti-inflammatories
- You have an eye condition that makes your eyes vulnerable to light damage
Although you can buy light therapy boxes over-the-counter, it's important to consult your doctor when you use one. Done improperly, light therapy won't be effective, and it could even be harmful.
Averting your eyes
In order for light therapy to work, the light from the light box must enter your eyes indirectly. You can't get the same effect by exposing your skin to the light. But don't look directly at the light box because the light can damage your eyes. The bulbs in the light box are covered with a plastic screen that helps block out potentially harmful ultraviolet (UV) rays that can cause cataracts and skin problems.
Three key elements
Light therapy is most effective when you have the proper combination of intensity, duration and timing:
- Intensity. The intensity of the light box is recorded in lux, which is a measure of the amount of light you receive at a specific distance from a light source. Light boxes for light therapy usually produce between 2,500 lux and 10,000 lux, with 10,000 lux being typical. In contrast, the lighting in an average living room in the evening is less than 400 lux, while a bright sunny day may register 100,000 lux. The intensity of your light box may also determine how far you sit from it and the length of time you need to use it. The 10,000 lux light boxes usually require only 30 minutes per session, while the 2,500 lux light boxes may require up to two hours per session.
- Duration. Light therapy typically involves daily sessions ranging from 30 minutes to two hours. When you first start light therapy, your doctor may recommend treatment for shorter blocks of time, such as 15 minutes. You gradually working up to longer periods.
- Timing. For most people, light therapy is most effective if used in the morning, after you first wake up, rather than during the evening. Doing light therapy at night can disrupt your sleep.
Light therapy treatment requires time and consistency. Some people quit because they don't want to spend a lot of time sitting by a light box. But light therapy doesn't have to be boring. You can set your light box on a table or desk in your home or in your office. You can read, use a computer, write, watch television, talk on the phone or eat while undergoing light therapy. Some light boxes are even available as visors that you can wear. Because light therapy seems to work best in the early morning, you may need to wake up earlier than you normally would to match treatment with biological rhythms. You may find that difficult to do, especially if depression leaves you feeling lethargic. Your doctor can help you find a schedule that works for you.
What to expect from light therapy
The general recommendation for most people with seasonal affective disorder is to begin treatment with light therapy in the early fall, as soon as the earliest symptoms start. Be on the alert for such symptoms as difficulty waking, daytime sleepiness and carbohydrate cravings. Treatment generally continues until spring, when outdoor light alone is sufficient to sustain a good mood and higher energy.
Some people experience seasonal affective disorder in the summer. And others who typically have winter depression may notice symptoms during prolonged periods of cloudy or rainy weather during other seasons. You and your doctor can adjust your light box treatment based on the timing and duration of your symptoms.
Information obtained from National Institute of Health