Does Light Therapy Work for Depression and How it can Effect You?
Light therapy is a treatment that uses bright light to help with mood disorders. It is often used for Seasonal Affective Disorder (SAD), a type of depressive disorder that happens in the winter. People with SAD symptoms, like feeling sad, having low energy, or sleeping too much, may benefit from light therapy.
How Does Light Therapy Work?
Light therapy works by affecting the biological clock in your brain. This clock controls sleep, mood, and energy levels. Bright Light Therapy (BLT) helps reset the clock when it gets out of sync.
The light source used in this therapy is much brighter than normal natural light. A light therapy box is the main tool used. It gives off white light, blue light, or blue-enriched light, which may help boost serotonin levels. Serotonin is a brain chemical that makes people feel happy.
Light Therapy for Seasonal Depression
Winter blues or Seasonal Affective Disorder (SAD) happens when there is less sunlight in winter. This can lead to depressive symptoms, like feeling sad, tired, or unmotivated. Studies, including those from the National Institute of Mental Health, show that light exposure can help treat patients with winter depression.
Experts like Terman M and Eastman CI have studied the effects of light on mood. Their research in journals like Acta Psychiatr Scand and Chronobiol Int shows that light therapy can work as an antidepressant treatment for SAD patients.
Light Therapy for Nonseasonal Depression
Light therapy isn’t just for seasonal patterns of depression. It can also help with nonseasonal depression or Bipolar Depression. Research from Psychol Med and Eur Psychiatry suggests that light therapy can help people with bipolar disorder and other mood disorders.
In placebo-controlled trials, light therapy has shown an antidepressant response. Some studies suggest that it works best in the morning light and helps fix circadian abnormalities in the brain.
How to Use a Light Therapy Box
Doctors and mental health professionals recommend using a light therapy box in the morning for minutes per day. Here’s how to use it:
- Place the light source about 16-24 inches from your face.
- Use it for about 20-30 minutes per day.
- Use it in the time of morning to reset your circadian phase.
- Do not look directly at the light to avoid eye damage.
- Avoid UV light exposure.
Does Light Therapy Help with Sleep Disorders?
Yes! Light therapy helps people who have sleep disorders, like trouble falling asleep or waking up too early. It improves sleep patterns by adjusting the body’s circadian time.
Some people may experience a phase delay, where their body clock shifts later. Light therapy can fix this by providing light treatment at the right time. Studies in Chronobiol Int show that light administration can reset sleep cycles.
Are There Any Side Effects?
Most people tolerate BLT for depression well. However, some may experience:
- Transient mood changes
- Sleep deprivation if used at the wrong time
- Eye strain from bright lights
- Headaches or nausea
To avoid these, follow the correct exposure duration and avoid dim light conditions after therapy.
Comparing Light Therapy to Other Treatment Options
Light therapy is one of many treatment options for depression. Here’s how it compares:
- Behavioral therapy: Helps change negative thoughts but takes time.
- Antidepressants: Work well but may have side effects.
- Light therapy: Works quickly and naturally but requires daily use.
What Science Says About Light Therapy
Studies from the American Psychiatric Association and clinical trials support the benefits of light therapy. In studyTrusted Source, researchers found that catecholamines in depression are linked to mood. Light therapy helps regulate these brain chemicals.
Other studies on role of serotonin and role of catecholamines show that light placebo conditions do not work as well as real light therapy. Research on parasympathetic activity and sympathetic nerve activity supports the biological effects of light therapy.
Is Light Therapy Right for You?
Light therapy is a good choice if you have:
- Seasonal and non-seasonal depression
- Depressed mood in winter
- Disturbances in depression
- Mood disorders like bipolar disorder
- Sleep problems due to circadian abnormalities
If you’re unsure, talk to a mental health professional to create a treatment plan that works for you.
FAQs About Light Therapy for Depression
1. How quickly does light therapy work for depression?
Many people feel better after a few days, but it may take a couple of weeks for full effects.
2. Can I use light therapy at night?
Using it at night can cause sleep pattern disruptions. Morning light is best for resetting the biological clock.
3. Does light therapy work for everyone with depression?
It helps many people, especially those with SAD symptoms. However, some may need other treatment options, like behavioral therapy or antidepressant treatment.
4. Are there different types of light therapy?
Yes! White light, blue light, and green light are common. Blue-enriched light is often used for treatment-resistant depression.
5. Can light therapy replace medication?
For some, yes. But others may need both antidepressants and light therapy. Always consult a mental health professional. Visit SAMHSA or contact us today for more information.
