Find Light Therapy

Light therapy—also referred to as phototherapy, bright light therapy, or light box therapy—involves sitting near a specialized light device that emits bright, full-spectrum light. These devices are specifically calibrated to simulate natural sunlight at intensities of around 10,000 lux, far brighter than normal indoor lighting.

Unlike simply going outside on a cloudy day, light therapy allows for controlled exposure that directly affects key biological systems such as:

• Melatonin regulation, which controls sleep-wake cycles.
• Serotonin and dopamine production, which are critical for mood stabilization and emotional balance.
• Circadian rhythm alignment, helping synchronize your body’s internal clock.

Light therapy can be delivered in various forms depending on the setting:

• Light boxes or tabletop lamps used at home.
• Wearable visors that allow mobility during treatment.
• Clinical light therapy systems offered by sleep centers or mental health clinics.

What sets light therapy apart from regular lamps or sunlight is its precision. Light therapy devices are designed to deliver the right brightness, spectrum, and timing to achieve therapeutic benefits without harmful UV exposure.

Light therapy is best known for treating Seasonal Affective Disorder (SAD), but growing research shows its benefits extend far beyond winter depression. Conditions that may improve with light therapy include:

• Seasonal Affective Disorder (SAD) — the most common and primary use.
• Major Depression with seasonal patterns — improving mood during fall and winter.
• Insomnia and Circadian Rhythm Sleep Disorders — helping reset the body’s internal clock.
• Shift Work Sleep Disorder — improving alertness and sleep quality for shift workers.
• Jet Lag — aiding rapid adjustment to new time zones.
• Bipolar Depression (under medical supervision) — as an adjunct to mood stabilizers.
• Certain types of ADHD — emerging evidence for improving attention and energy.
• Chronic Fatigue Syndrome — reducing excessive tiredness.
• Non-Seasonal Mood Dysregulation — early research showing promise for year-round depression.

Whether you're seeking light therapy for depression, light therapy for insomnia, or relief from fatigue, proper use of bright light therapy may provide substantial benefits when guided by a trained provider.

Light therapy works by directly influencing your body’s biological clock (circadian rhythm) and affecting mood-regulating neurotransmitters.

Mechanisms of light therapy include:

• Circadian Rhythm Regulation: Light exposure early in the day suppresses melatonin, resetting the sleep-wake cycle and improving alertness.
• Serotonin & Dopamine Stimulation: Bright light may enhance production of mood-regulating neurotransmitters.
• Hormonal Balance: Morning light exposure helps regulate cortisol levels, leading to more balanced energy throughout the day.
• Cognitive Improvements: Emerging evidence suggests potential cognitive benefits for attention, focus, and executive functioning.

Typical light therapy protocols involve:

• 20–30 minutes daily exposure at 10,000 lux.
• Eyes open but not staring directly into the light.
• Sessions held in the morning to avoid interfering with nighttime sleep.
• Some individuals may require longer sessions at lower lux levels depending on sensitivity.

The key to success is consistent, daily use at the proper time and intensity, tailored to each person's unique needs.

Light therapy is strongly supported by decades of clinical research:

• Seasonal Affective Disorder (SAD): Light therapy is widely recognized as one of the most effective first-line treatments.
• Major Depression (non-seasonal): When used with medication or psychotherapy, light therapy may accelerate recovery.
• Insomnia & Sleep Disorders: Helps reset circadian timing and improve sleep onset.
• Chronic Fatigue: Can enhance daytime energy and reduce hypersomnia.
• Jet Lag & Shift Work: Rapidly adjusts internal clock for travelers or night-shift workers.

For many, improvement starts within 1 to 2 weeks of starting treatment. While light therapy is not a cure-all, it’s often combined with medication, psychotherapy, or sleep hygiene coaching for optimal results.