Interesting Fact:
The light in the average living room is less than 100 lux, while a bright sunny day may register 100,000 lux.
Light Therapy at UNH
Using Light Therapy Lamps
How much light do I need?
Light therapy lamps produce between 2,500 and 10,000 lux. Lux is a measure of the amount of light you receive at a specific distance from a light source. A typical light therapy box should produce no less than 10,000 lux to be effective.
How do I use the lamps?
You sit right in front of the light box (about 23 inches is optimal) with your eyes open. The light box sits at eye level on an angle to provide the most comfort and decrease glare. You can read, write, do homework or just relax while sitting in front of a light box.
How long do I have to use the lamp?
Light therapy usually involves daily session ranging from 15 minutes to 2 hours, most sessions last 20-30 minutes. Usually when treatment starts, it is for a smaller block of time and exposure is built up over time.
What time of day should I use the lamp?
For most people, light therapy is best used in the morning, after first waking up.
*The most effective combination of intensity, duration and timing varies from person to person, your medical or mental health provider can assist in guiding making appropriate adjustments.
What are the side effects of light therapy?
Side effects are uncommon and generally mild but can include:
- Irritability
- Eyestrain
- Headaches
- Skin irritation (some medication can cause light sensitivity)
- Dry eyes
- Insomnia
Reducing the length of daily treatment or sitting further away from the light usually eliminates such effects. There is no research that shows exposure to light boxes can harm the retina or cause or accelerate eye disease.
How effective is light therapy for S.A.D?
Most studies show that about 75% of individuals who experience S.A.D. feel improvement when using light therapy within a couple days to a few weeks.
If a person doesn’t see improvement within a few weeks, antidepressants or psychotherapy may help.
What else can I do to take care of myself and increase effectiveness of the lamps?
- Take daily walks outside
- Increase aerobic exercise particularly under bright lights
- Manage your stress
- Eat healthy
- Avoid exposure to bright light in the late evening, since this might shift timing of your sleep period
Health Services has light therapy devices for student, staff and faculty use. If you think you might have Seasonal Affective Disorder make an appointment to see a medical provider at Health Services (603-862-2856) or a counselor at the Counseling Center (603-862-2090) for diagnosis and recommendation for treatment.
Resources:
- Rosenthal, N.E. (1998) Winter blues. and Barr, B.C. (2000). Banishing the blues of seasonal affective disorder.
- Mayo Foundation for Medical Education and Research, www.mayoclinic.com.
- Psychology Information Online, http://www.psychologyinfo.com/depression/sad.htm
