What is light therapy?
Light therapy, also known as phototherapy, is a scientific treatment method in which a person is exposed to a specific intensity of light for a set period of time each day. This light can be either natural sunlight or artificial light that has a similar effect to sunlight. The main goal of this therapy is to improve the chemical balance of the brain and body's internal systems, especially mood, sleep, and energy.
Light therapy is generally useful for people who feel sad, lethargic, or unusually tired with the change in weather, especially in the fall and winter when the days are shorter and the sun is less. This condition is called seasonal affective disorder, or seasonal depression. However, modern research has also shown that light therapy is not limited to seasonal depression but can also help with sleep disorders, certain types of depression, and everyday stress.
The right quality artificial light can create an effect similar to natural sunlight.
Why was there a need for light therapy?
The human body naturally works in harmony with sunlight. For centuries, human life has been guided by the rising and setting of the sun. In the modern era, this natural system has been disrupted by changing lifestyles, being confined to offices, excessive use of screens, and less time in the sun.
When the body does not receive the appropriate amount of light, chemicals in the brain that control mood, sleep, and energy are affected. As a result, problems such as sadness, irritability, excessive or insufficient sleep, and lack of attention can arise in a person. Light therapy was introduced to fill this deficiency so that the same signals that the natural sun gives can be given to the body through artificial but safe light.
How does light therapy affect the brain and body?
Light therapy’s most important effect is on the parts of the brain that control hormones and neurochemicals. Two chemicals in particular play a central role in this process:
Serotonin:
Serotonin is commonly referred to as the “happy chemical.” It plays a key role in a person’s mood, calmness, confidence, and emotional balance. Sitting in front of appropriate light can improve serotonin levels in the brain, which can reduce sadness and irritability.
Melatonin:
Melatonin is the hormone that controls the natural sleep-wake cycle. Its levels increase in darkness and decrease in light. When a person gets adequate light during the day, melatonin remains balanced, resulting in better sleep at night and a feeling of alertness during the day.
Light therapy actually helps to reset these same natural systems, which can improve overall mental and physical health.
The connection between seasonal affective disorder (SAD) and light therapy
Seasonal affective disorder is a condition in which a person experiences depression-like symptoms during certain seasons, especially in winter. The main reason for this is believed to be the lack of daylight.
The following symptoms are commonly found in such people:
Constant fatigue
A desire to sleep more
Sadness or despair
Weight gain
Loss of attention and interest
Light therapy is considered effective in reducing these symptoms because it sends the same message to the brain that natural daylight does. With regular use, many people start feeling more energetic and balanced within a few weeks.
Is light therapy only for depression?
It is a common misconception that light therapy is only for patients with depression. The truth is that this method can be helpful for a variety of conditions, such as:
Sleep disorders
The habit of waking up at night and sleeping during the day
Sleep problems for shift workers
General mental fatigue and low energy
However, it is important to remember that light therapy is not a magic cure but a supportive method, which is more effective when combined with other treatment methods such as counseling, a healthy lifestyle, and sometimes medication for better results.
Types of Light Therapy, Light Boxes and Practical Uses
Different Types of Light Therapy
Light therapy is not a single type but is used in different ways for different purposes. It is important to understand that not all types of light therapy are suitable for mental health. Some types are designed for skin diseases, while others are related to sleep and mood.
Light therapy used for mental health and seasonal depression uses light that has the same effect as natural sunlight but does not contain harmful ultraviolet rays. In contrast, some lights used for skin treatment may contain UV rays, which can be harmful to the eyes and skin if used incorrectly.
That is why it is very important to know for what purpose you want to use light therapy.
What is bright light therapy?
Bright light therapy is the most widely used and researched type, especially for seasonal affective disorder. It uses a specific intensity of white light that is many times brighter than normal room light.
This light is not directed directly into the eyes but is projected onto the face from a device placed at an appropriate distance. The goal is to send the message of daylight to the brain through the eyes so that the body's internal systems can be rebalanced.
What is a lightbox?
A light box is a special type of device used for light therapy. It is usually rectangular or square in shape and has a panel in front that emits bright but safe light.
A light box is designed to mimic sunlight but does not contain harmful UV rays. This is why a quality lightbox is not a substitute for a regular bulb or tube light.
How does a lightbox work?
The lightbox transmits light messages to the brain through the eyes. Special cells behind the eyes detect light and send signals to the part of the brain that controls sleep, mood, and hormones.
When the brain senses that daylight is present, it reduces the production of melatonin and increases the activity of serotonin. As a result, a person feels more alert, calm, and balanced.
What is Lux, and why is it important?
Lux is a measure of light intensity. The higher the lux, the brighter the light is considered. Normal household lighting is usually a few hundred lux, while light boxes used in light therapy often provide up to 10,000 lux.
Research has shown that light of around 10,000 lux is considered the most effective for treating seasonal depression, provided it is used at the right distance and for the right amount of time. If the lux is lower, longer sessions are needed to achieve the same effect.
Natural sunlight vs. artificial light therapy
Natural sunlight is undoubtedly the best source, but it is not available to everyone all the time. Some areas have very little sunlight during the winter, while some people cannot stay in the sun for long due to health problems.
In such situations, artificial light therapy can be an effective alternative. Research has also shown that artificial light of the right quality can have the same effect as natural sunlight, provided it is used correctly.
The right way to use light therapy
Experts generally recommend that light therapy be used in the morning, especially right after waking up. This helps reset the body’s natural day and night cycle.
During the session:
Hold the light box at a reasonable distance from your face
Keep your eyes open but do not stare at the light
You can read, eat a snack, or do some light work during this time
20 to 30 minutes per day is enough for most people, but the actual duration depends on the individual’s condition and the intensity of the light box.
Choosing a light box, precautions, disadvantages and complete guidance
What are the things to consider when buying a light box?
Choosing the right light box is extremely important to get the right benefits from light therapy. Not all lights on the market are suitable for mental health or seasonal depression, so it is important to understand a few basic points before purchasing.
The first thing is the intensity of the light. Experts generally recommend a light box that provides about 10,000 lux of light. This level of light is capable of giving effective results in a short time. If the intensity of a light box is low, it has to be used for a long time, which is not easy for everyone.
The second important aspect is to have a UV filter. The light box used for seasonal depression and sleep disorders should not contain harmful ultraviolet rays, as these can be harmful to the eyes and skin. Always choose a device that clearly has a UV filter.
The third thing is the size and design of the lightbox. A lightbox that is too small will not provide the right amount of light, while a device that is too large can be difficult to use on a daily basis. It is best to choose a design that fits easily on your desk or in your room so that daily use is possible.
Is every lightbox the same?
It is important to understand that not all light boxes are the same. Some lights are designed to treat skin conditions, which include UV light. Such lights may not only be ineffective but may also be harmful for seasonal depression.
That is why the packaging or description should clearly state that the light box is specifically designed for SAD or mood disorders. If this information is not clear, it is best to consult a specialist or doctor before purchasing.
Who is not suitable for light therapy?
Although light therapy is considered safe for most people, caution or complete avoidance may be necessary in some situations. For example:
People who are allergic to sunlight
Those who have had skin cancer in the past
Severe eye problems such as glaucoma or cataracts
People who are taking medications that increase sensitivity to light
Certain autoimmune diseases such as lupus
Such people should definitely consult their doctor or ophthalmologist before starting light therapy.
Possible Side Effects and How to Avoid Them
Most side effects of light therapy are mild and temporary, especially if the treatment is done correctly. They may include:
Headache
Eye pressure or dryness
Mild nausea
Irritability
Sleep disturbances
These symptoms often occur when the light is too close, for too long, or when the treatment is done at the wrong time. These effects can be greatly reduced by keeping the distance and timing correct.
When should you see a doctor?
If you do not see any significant improvement after four to six weeks of using light therapy, it is important to consult a psychologist or doctor. Similarly, if symptoms worsen during treatment, severe anxiety occurs, or sleep becomes more difficult, it is better to seek professional guidance rather than continuing to self-medicate.
It is important to remember that light therapy is a supportive treatment, not a cure. Talk therapy, lifestyle changes, or medication may also be necessary for some individuals.
0 Comments