Light Therapy Lamps Can Help Improve and Lift Your Mood
Are you feeling low, especially when the seasons change? If you feel your mood has been affected lately, you may need to get more light exposure.
Light is a natural way for the body to determine day and night and keep the circadian rhythm regulated. When that cycle works as it should, you get proper sleep, which boosts your mood and cognitive abilities. Otherwise, you don’t get enough rest, which makes you grumpy and low in energy.
Unfortunately, the modern life we live in often gets in the way of people getting sufficient natural light. We’re exposed to plenty of artificial lights indoors, but this doesn’t give us the same benefits as natural light.
This is where light therapy can provide real benefits. It’s also called phototherapy, which involves exposure to artificial light under controlled conditions, mimicking the solar exposure we should receive naturally. Studies have shown light therapy to be beneficial among people with seasonal affective disorder, depression, insomnia, attention deficit hyperactivity disorder, and dementia.
How Light Therapy Works
Light therapy most often uses a box of fluorescent lights with the same intensity as natural outdoor light. The light therapy lamp is placed near you, where the emitted light can reach your eyes. It’s typically done in the morning to copy the sun’s cycle for between 15 minutes to 2 hours, depending on the intensity.
Light therapy lamps help the body regulate the production of melatonin, the hormone that keeps your sleep-wake cycle balanced. It also promotes the production of serotonin, a feel-good hormone that affects your mood.
Different Types Of Light Therapy Lamps
There are various choices of light therapy lamps in the market.
- Light boxes. These are the most common light therapy lamp. They have flatscreens that can emit a full spectrum of 10,000 lux.
- Dawn simulators or sunrise alarm clocks. These devices simulate the sunrise for between 30 to 60 minutes. The light reaches your eyes, which prompts you to wake up. It’s best to set these devices to mimic a sunrise in the winter months.
- Natural spectrum light bulbs. These are probably the easiest to find because they’re available at your usual lighting stores or home improvement shops. You can easily use them as a desk lamp too.
- Bluewave light. If you need to shift your circadian rhythm, blue light can help. However, blue light shouldn’t be used at night because it can interfere with your nighttime sleep, which is contrary to what you are trying to achieve.
What To Consider When Buying A Light Therapy Lamp
Light therapy lamps are not FDA-regulated and don’t need prescriptions. Even so, you should check the specifications before you buy one. Consider the following factors:
- Brightness and UV-blocking technology. Make sure that the lamp can emit at least 10,000 lux, with no UV rays.
- Size. The bigger, the better. The light needs to reach your eyes and face, but when the lamp is too close, it can damage your eyes.
- Type. Light therapy lamps can come in desk lamps or floor lamps, so consider where you will place it as you continue with your routine while using it.
- Style. It may not be that crucial, but you’d still want something pleasing to the eyes. That will also lift your mood.
When Not To Use Light Therapy Lamps
Light therapy lamps also come with potential risks, so it’s best to consult your doctor before using one. Avoid light therapy lamps if you have skin cancer, lupus, or diabetes.
And, of course light therapy lamps can also cause mild side effects, such as the following:
- Eyestrain
- Nausea
- Headache
- Irritability
Other Ways You Can Get Light and Lift Your Mood
As always, the natural way is the better option. It’s best to get out of your house in the morning and take a walk so that you’ll have exposure to natural light, which will also give you your needed Vitamin D. Light therapy lamps don’t help the body produce Vitamin D. Also, open the windows in the morning and let the natural light in at home.
As you can see, natural sunlight plays an important role in maintaining the body’s circadian rhythm, which, when thrown out of balance, can affect your mood negatively. Getting the right amount of natural light is ideal, but if your lifestyle is somehow preventing you from doing so, you may want to consider light therapy lamps. Consult your doctor first, especially if you have other health conditions.