10/29/2025
With daylight savings this weekend, I wanted to discuss light therapy. 💡
Light therapy uses a special lamp to mimic sunlight, which helps regulate your body's internal clock and can improve mood and energy levels during months with less daylight.
How to use light therapy
Time: Use it first thing in the morning to regulate your sleep-wake cycle.
Duration: A typical session is 20 to 30 minutes, but this can be adjusted based on your needs.
Position: Place the light box 16 to 24 inches in front of you or slightly to the side. You can do other activities like reading or working while using it.
Intensity: The light box should provide about 10,000 lux of light.
Consistency: Use it every day, especially during the fall and winter, to get the most benefit.
What to expect
Improved mood: It can increase serotonin levels and reduce symptoms of depression, with many people noticing improvement within a week or two.
Increased energy: It can help combat seasonal lethargy.
Possible side effects: Some people may experience headaches, irritability, or sleep pattern changes. These can often be managed by adjusting the duration of use or the time of day you use it.
Important considerations
Choose the right light box: Not all light therapy boxes are equally effective. Ensure the one you buy is certified and provides the correct intensity (10,000 lux) while emitting minimal UV light. The Center for Environmental Therapeutics website can provide guidance on selecting a device.
Not a cure-all: While effective for many, light therapy may be more successful when combined with other treatments like psychotherapy or medication, especially for more severe cases.
