When and How Often Should You Use SAD Light Therapy?
Use your SAD light therapy box every morning, ideally within 1 hour of waking, for 20–60 minutes at 10,000 lux, starting in early fall and continuing through winter. Consistency is the key to symptom relief.
🕒 Best Time to Use SAD Light Therapy
✅ Morning is Best
Using the light box in the morning—within the first hour or two after waking—helps reset your circadian rhythm. This boosts energy and mood while supporting better sleep at night.
Why it matters:
Morning exposure mimics natural sunlight and prevents melatonin overproduction, which is often elevated in people with SAD.
📅 Start Early in the Season
Begin light therapy in September or October, especially if you’ve experienced SAD symptoms before. Continue daily use through spring (March–April) or until symptoms improve.
📈 How Often Should You Use It?
✔️ Every Day
Light therapy is most effective when done daily. Skipping sessions can reduce its benefit.
💡 Tip: Improvements usually start within 1–2 weeks of regular use. Maximum benefit often takes 2–4 weeks.
🧭 How to Use Your Light Box
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Distance: Sit 12–18 inches from the box.
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Position: Face the box, but don’t look directly at it.
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Multitask: You can read, eat, or work during use.
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Avoid Late Use: Don’t use after 5 PM to prevent sleep disruption.
⚠️ Precautions & Personalization
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Side Effects: Overuse can cause headaches or jitteriness. If this happens, reduce exposure time.
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Medical Conditions: If you have bipolar disorder, eye issues, or take photosensitizing medications, consult your doctor before use.
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Split Sessions: If mornings are tough, splitting into two 15-minute sessions (AM & early PM) is possible, but less studied—talk to a healthcare provider first.