How Do Light Boxes Work?

Light boxes emit very bright light that is similar to natural sunlight. The intensity is around 10,000 lux, which is significantly brighter than typical indoor lighting or sunlight on an overcast day. When this bright light enters your eyes, it triggers signals to your brain that help regulate hormones related to mood, energy levels, and your circadian rhythm. Specifically, light exposure stimulates the release of serotonin, a neurotransmitter that helps lift your mood, and suppresses the secretion of melatonin, the hormone that makes you feel tired and promotes sleep. By optimizing your body’s production of serotonin and melatonin, light therapy aims to reduce winter blues symptoms like low mood, fatigue, anxiety, sleep problems, and cravings for carbohydrates. Most experts recommend using a light box for 30 minutes within 1 hour of waking up each morning. For best results, look directly into the light without squinting or looking away for the entire session.

Why do folks use a home light box?

Folks will often use a home light box basically to help with seasonal affective disorder (SAD). SAD is a condition that happens when there’s less natural daylight during the winter months. The light box exposes the person to a greater amount of bright light to try and make up for the lack of winter sunshine.n

How long do you use a light box every day?

Most experts suggest using a light box for 30 minutes within an hour of waking up each morning. Trying to get as much light exposure as possible in the mornings seems to be key. The duration may vary a bit depending on the person’s specific needs, but usually 30 minutes is plenty to start seeing potential benefits.n

Can you get eye strain from light boxes?

It’s possible to experience mild eye fatigue or strain from long sessions with very bright light boxes, mostly if you don’t take occasional breaks. The lights are very strong! However, following the recommended 30-minute daily sessions has not been shown to cause harm to eyes. Be sure to check with your eye doctor if you have any concerns about overuse or have an eye condition. Safety first!n

Is using a light box the only option for treating SAD?

No way! There are definitely some other choices for managing seasonal depression beyond just a light box. Talking therapies like counseling, certain antidepressant medications, lifestyle changes involving exercise and diet, and even just getting outside more in the winter sunlight have showed promise. A multimodal approach combining light therapy and other strategies could potentially be the most effective strategy. But for mild to moderate SAD, a home light box seem kind of be a affordable first line treatment to try.n