Light Therapy: How to Treat Seasonal Depression and Sleep Disorders
Light therapy is a proven method for treating seasonal affective disorder and certain sleep disorders. Learn what it is, how to choose a lamp, and how to use it.
October. Days are shorter. Mood is lower. No energy, craving sweets and sleep. For millions of people, this is seasonal affective disorder (SAD), or winter depression.
Light therapy is a simple, accessible, and proven effective treatment method.
1. What is Light Therapy?
Light therapy involves exposure to bright artificial light (10,000 lux) in the morning hours. This mimics summer morning light – a signal that "tells" the biological clock that morning has arrived. Melatonin is suppressed, serotonin increases, and the circadian rhythm normalizes.
2. Conditions for Application
- Seasonal Affective Disorder (SAD) – the primary indication. Efficacy is comparable to antidepressants for mild-to-moderate forms.
- Non-seasonal depression – as an adjunct to primary treatment.
- Delayed Sleep Phase Syndrome – shifts the circadian rhythm to an earlier time.
- Jet lag
- Sleep disturbances in the elderly
3. Application Protocol
- Time: Morning, within the first 30 minutes after waking.
- Duration: 20–30 minutes (at 10,000 lux).
- Distance: 30–60 cm from your face.
- Position: Do not look directly into the lamp – sit nearby and go about your business.
- Course: Daily from October to March (or until days become noticeably longer).
- First improvements: Within 3–7 days.
4. Side Effects
Rare. Possible: headache, irritability, sleep disturbance if used in the afternoon. Contraindications: caution with bipolar disorder (risk of hypomania), eye conditions – consult a doctor.
5. Choosing a Lamp
- Brightness: 10,000 lux (mandatory).
- UV filter: mandatory.
- Screen size: sufficiently large (≥40 cm²) for even illumination.
See also: Seasonal Depression. Talk to our AI psychologist psybot.app.