Should you try light therapy?

You may have heard someone mention the use of light therapy to treat seasonal affective disorder, a form of depression in which a person has feelings of sadness and a lack of interest during the changing seasons. Light therapy involves short-term exposure to specific wavelengths of light.

Jessica Helon, a psychiatry nurse practitioner at Advocate Health Care, suggests that light therapy should be combined with other strategies when fighting those winter blues.

“It is common for me to hear patients say they feel less motivated or energetic in the winter,” Helon says. “I believe successful treatment of seasonal affective disorder often involves a combination of strategies, such as exercise, psychotherapy and medications, but that you can also benefit from light therapy.”

You should talk to a medical professional about what might work best for you, but research suggests light therapy may benefit major depressive disorders and other conditions. Some studies also suggest it can increase your energy levels and improve focus.

“There is conflicting evidence on whether light therapy promotes mania in individuals with bipolar disorder,” Helon cautions.

You can purchase light therapy boxes, also referred to as bright light therapy boxes or phototherapy boxes, online or in many stores, no prescription needed. However, light therapy boxes are not regulated by the U.S. Food and Drug Administration.

There are three elements of light therapy:

1. Strength. The brightness of a light therapy box is greater than that of household lamps and mimics natural sun exposure without the possibility of harmful UV rays.
2. Time. Most studies recommend an exposure time of 30 to 45 minutes.
3. Timing. It’s best to use light therapy within 20 to 30 minutes of waking up.

Helon’s tips for using a light therapy box:

• Distance the light 16 to 24 inches away from your body. It’s best to choose a large light therapy box for best results.
• Position the light so it can shine on your face, but not directly in the eyes. Eye strain and headaches are a common side effect of light therapy.
• Try to find one designed to treat mood disorders, not skin disorders. Lights for skin may contain too much UV.
• Most importantly, use light therapy daily to maintain its effectiveness.

As an added benefit, using light therapy after sleep can help regulate your sleep schedule and minimize daytime fatigue.

“More research is needed on whether light therapy can effectively treat SAD in adolescents,” Helon says. “However, there is research of this therapy benefitting the elderly, especially if the light box is chosen carefully.”

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