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Here are some tips for using light therapy: Get the right light. Your light box should have a 10,000 lux exposure. Avoid staring at the light. Keep the box just off to the side and about a foot away. Take your time. You should absorb light from your lamp for about a half hour a day. Start in the morning.
How do you use a SAD lamp effectively?
You should NOT stare directly at the lights. Start with 30 minutes of light exposure per day. Start light therapy in the early morning, as soon as possible after awakening (between 6:00 a.m. and 9:00 a.m.). Response usually starts in a few days, and by two weeks the symptoms should be definitely improving.
How do you position a SAD lamp?
We recommend placing the light box at approximately 30 degrees from directly in front of you (see diagram below). Studies have shown that a more effective light treatment is gained from the light entering your eye at an angle in your peripheral vision.
How long should I use a SAD lamp for each day?
Everybody is different, but 30-60 minutes will probably be enough for to feel the positive benefits of using the lamp. There’s no harm in using it for longer and you can even make up this time by dipping in throughout the day. If you find your eyes ache slightly, try using it further away or switch it off for a while.
How long should I sit in front of a SAD lamp?
For SAD, the typical recommendation is to use a 10,000-lux light box at a distance of about 16 to 24 inches (41 to 61 centimeters) from your face. Duration. With a 10,000-lux light box, light therapy typically involves daily sessions of about 20 to 30 minutes.
Can you use SAD lamp all day?
Many experts recommend using a SAD lamp first thing in the morning. Your doctor might also recommend that you use it during the day. Keep in mind that more isn’t always better. Overuse of a SAD lamp can produce insomnia or other side effects.
Can you use SAD lamp at night?
Studies vary as to whether light therapy at other times of the day is less effective. But some people with SAD (perhaps those who wake up normally in the early morning) should do their light therapy for 1 to 2 hours in the evening, ending 1 hour before bedtime.
Do SAD lamps work for plants?
Growing seedlings or house plants with S.A.D. lights is very easy. And just as people need vitamin D to thrive, so do plants. It makes sense, therefore, that full-spectrum light bulbs–those used in light therapy to treat Season Affective Disorder–could be used to help plants grow.
Can you wear glasses with SAD lamp?
You receive adequate stimulation by concentrating on the work area below the screen — reading, eating, phoning, texting, working on your laptop, and so on. Wearing glasses is acceptable as long as they are not tinted. In other words, clear glass or plastic lenses are fine.
Can a SAD lamp cause anxiety?
Can Light Therapy Cause Anxiety? Bright light therapy does not cause anxiety. However, the use of bright light may cause an individual to feel irritated. This sense of irritability can come from sessions that are too intense or too long.
What are the side effects of light therapy?
The most common side effects of light therapy include: Eyestrain or visual disturbances. Headaches. Agitation or feeling “wired.” Nausea. Sweating.
Do SAD lamps produce vitamin D?
Even though it’s a light-based therapy, sun lamps don’t impact vitamin D production. Be sure to get your vitamin D through your diet and/or supplements as your doctor advises.
Does light therapy work with eyes closed?
Can I get light therapy with my eyes closed? The positive effects of most light therapy studies have been done with the eyes open. The standard 10,000 lux for ½ hour session assumes your eyes are open.
Can you use light therapy too much?
Increasing exposure too fast or using the light box for too long each time may induce manic symptoms if you have bipolar disorder. If you have past or current eye problems such as glaucoma, cataracts or eye damage from diabetes, get advice from your eye doctor before starting light therapy.
Does light therapy help anxiety?
If people are exposed to light in the morning that mimics the wavelengths of daylight, they become better at coping with anxiety-provoking experiences. The light simply improves the communication between the regions of the brain that are central to our handling of emotions such as stress and anxiety.
Are SAD lamps worth?
There’s mixed evidence regarding the overall effectiveness of light therapy, but some studies have concluded it’s effective, particularly if used first thing in the morning. It’s thought that light therapy is best for producing short-term results.
How do SAD lamps help you sleep?
How to use light therapy for sleep. Depending on the type of circadian rhythm disruption you have, light therapy is either done in the morning, soon after waking up, or in the early evening hours, before you start feeling drowsy. Your light box should be situated about 16 to 24 inches from your face.
Do UV lamps help with vitamin D deficiency?
Ultraviolet (UV) light therapy is necessary for treating vitamin D deficiency. Specifically, a light therapy must use ultraviolet B (UVB) light in order to stimulate vitamin D production in the body.
