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What is Light Therapy?
Light Therapy is an effective treatment for all types of depression. First used in the early 1980s to treat Seasonal Affect Disorder, many clinical studies now confirm light therapy as being at least as effective as antidepressant medications1, and is effective in treating ALL types of depression2.
Light Therapy involves exposure to bright, full spectrum lights under specific conditions. There are three measures used to rate full spectrum lights: LUX, Degrees Kelvin and Color Rendering Index.
LUX is a measure of light intensity. Color Rendering Index (CRI) is a measure of light quality. High CRI equates with sharper, crisper, more natural looking objects, while at the same time reducing glare. Degrees Kelvin (K) measures the color of light. Lamps below 5000K are more yellow/red, lamps between 5000 and 6000K are white, while lamps above 6000K have a blue cast.
To be clinically effective, a light therapy lamp should be rated at 10,000 LUX, should have a CRI rating of at least 90 and should be between 5000K and 6000K. It is also important that ultraviolet light, which can be harmful, is filtered out.
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How Do I Use Light Therapy?
Exposure to these lights is done sitting close to the light source - usually 12 to 24 inches - first thing in the morning for from 15 to 30 minutes.
To treat depression, sit under the lamp while you read or work. The light should be shining on the object your eyes are focused on, and your eyes should be open.
To create a sense of well being, close your eyes and turn directly toward the light. Notice the burnt orange color of the light being filtered through your closed eyelids. Take several long, slow breaths and imagine yourself lying on a beach. This technique tends to promote relaxation and reduce stress and anxiety.
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Does Light Therapy Help Any Other Conditions?
Preliminary data suggests that Light Therapy may be effective in treating other conditions, including Adult Attention-Deficit Disorder, Bulimia Nervosa and Premenstrual Dysphoric Disorder3.
Light Therapy has been successfully used to help third-shift workers, who work through the night, adjust to altered sleep/wake patterns4.
Symptoms of depression during pregnancy were successfully reduced by 49% using Light Therapy5.
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Can Light Therapy Be Used Longer Than 30 Minutes a Day?
Absolutely. Many people use their lights for hours at a time. Newer models of Light Therapy lamps are designed to look like regular desk or floor lamps, unlike earlier lamps which were boxy and unattractive. Increasingly, Light Therapy lamps are finding their way into work settings and are used as a primary light source.
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A Word of Caution Before Using Light Therapy.
It is recommended you consult your physician before beginning to use Light Therapy. This is especially true if you are on a medication that can sensitize your skin to light (such as imipramine, phenothiazine, chloroquine, hydrocholothiazide, tetracycline and lithium), or if you take a light-sensitizing supplement (such as hypericum or melatonin.)
People with bipolar mood disorder (manic-depressive disorder) should consult their physician before beginning Light Therapy.
Occasionally some people experience mild headaches, nausea, eye strain, jitteriness, or difficulty falling asleep at night when first beginning Light Therapy. It may be necessary, when this happens, to reduce the duration and/or intensity of the Light Therapy, or to move further away from the light until the symptoms resolve.
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Clinical Research for Light Therapy
Please click HERE to read more information on the clinical research results of Light Therapy. |
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Clinical Research for Dawn Simulation
Please click HERE to read more information on the clinical research results of Dawn Simulation. |
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Resources
- Society for Light Treatment and Biological Rhythms
http://www.sltbr.org/
- University of British Columbia, Mood Disorder Center
http://www.psychiatry.ubc.ca/mood/sad/index.html
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References
1 - American Journal of Psychiatry. 163:805-812, May 2006
2 - American Journal of Psychiatry. 162:656-662, April 2005
3 - American Psychological Association, Monitor on Psychology, February, 2006, 18-19
4 - Sleep Medicine Reviews. 6(5), 407-20, Oct, 2002
5 - American Journal of Psychiatry. 159:666-669, April 2002
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