By Gabe Sanders PhD, NSCA-CSCS
Imagine waking up every day where the sun rarely greets you, and the gloom of winter or relentless rain clouds loom large. In such environments, natural sunlight becomes a cherished rarity, profoundly impacting our daily moods and overall well-being.
Enter light therapy, a groundbreaking solution for those battling the blues, especially in climates with less sunshine. Light therapy shines a hopeful beam on combating depression and the winter-induced gloom known as Seasonal Affective Disorder (SAD). By mimicking natural light, light therapy aids in realigning our biological clocks, thereby helping to alleviate mood disorders and enhance overall well-being.
Does light therapy work?
Despite its promising prospects, light therapy's effectiveness has been a subject of debate. Skeptics argue that its benefits might not significantly surpass those of a placebo, pointing to the variability in light administration protocols ranging from white to monochromatic light at various intensities. The skepticism is further fueled by uncertainties surrounding the optimal dose and intensity of light.
Recent research aims to investigate methodologies and improve our understanding of light therapy to better improve mental and physical health, making it a cornerstone in holistic wellness regimens.
Light therapy recommendations
While the debate continues, here are three recommendations for engaging in light therapy:
- Daily sessions are advised, particularly for combating SAD or similar conditions.
- Each session should range from 20 to 60 minutes, adjusted according to light intensity.
- Morning sessions are preferable to align with natural daylight cycles, supporting circadian rhythm regulation.
Article’s Source
Chen, Ranpeng, Yonghong Yan, and Xiang Cheng. “Circadian light therapy and light dose for depressed young people: a systematic review and meta-analysis.” Frontiers in Public Health 11 (2024): 1257093.
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