What is Light Therapy or Phototherapy?

Light therapy, also known as phototherapy, is a non-invasive treatment that uses controlled exposure to specific wavelengths of light to improve a variety of health conditions. It is most widely known for treating Seasonal Affective Disorder (SAD), but it also plays an important role in supporting sleep regulation, improving mood, and managing certain skin conditions.

Whether you're struggling with winter blues or looking for a drug-free method to reset your body clock, light therapy may be the solution.

How Does Light Therapy Work?

Light therapy works by simulating natural sunlight, which can influence the body’s circadian rhythm—your internal clock that regulates sleep, alertness, and mood.

• Hormonal Effects: Exposure to bright light (usually 10,000 lux) suppresses melatonin (the sleep hormone) and boosts serotonin (the mood-regulating neurotransmitter).

• Light Source: A SAD lamp or light therapy box emits intense, UV-filtered light that mimics natural daylight. This is far stronger than typical indoor lighting.

• Best Time to Use: Morning use is ideal, especially for treating SAD. It mimics sunrise and helps reset your biological clock.

What Conditions Can Light Therapy Treat?

Light therapy is versatile and supported by clinical studies for a range of uses:

1. Seasonal Affective Disorder (SAD)

Its most common application, light therapy helps reduce symptoms like low energy, depression, and sleep disturbances caused by reduced sunlight in winter.

2. Sleep Disorders

People with insomnia, delayed sleep phase disorder, or jet lag can use light therapy to regulate their sleep-wake cycle.

3. Non-Seasonal Depression

Some forms of major depressive disorder and bipolar depression may respond positively to light exposure, though typically under medical supervision.

4. Skin Conditions

Using specific UV wavelengths, dermatological phototherapy helps manage:

• Psoriasis

• Eczema

• Vitiligo

This type of light therapy should always be supervised by a dermatologist.

Is Light Therapy Safe?

Yes, light therapy is generally safe when used correctly. However, it's important to be mindful of the following:

Common Side Effects

• Mild eye strain

• Headaches

• Irritability or nausea

These are often temporary and can be resolved by adjusting the distance or session time.

Who Should Be Cautious?

Before starting light therapy, consult your healthcare provider if you:

• Have an eye condition (e.g., glaucoma, cataracts)

• Take photosensitizing medications (e.g., antibiotics, retinoids)

• Have skin sensitivity or a history of bipolar disorder

How to Use a Light Therapy Device

• Use a 10,000-lux light box

• Sit 12–18 inches from the device

• Aim for 20–30 minutes per day

• Use it in the morning, ideally within 1 hour of waking

• Do not stare directly into the light—indirect exposure is sufficient

Conclusion

Light therapy is a proven, drug-free method for supporting mental wellness, sleep health, and certain skin conditions. It’s most effective for people experiencing SAD or sleep disruption due to limited sunlight exposure. When used consistently and safely, it can significantly improve quality of life during darker months or in low-light environments.

If you're new to light therapy, start with short morning sessions and consult a healthcare provider to ensure it’s right for your specific needs.