When used consistently and as recommended by a doctor, exposure to this light helps reset your circadian rhythm — the technical term for your body clock. As a result, individuals undergoing light therapy are better able to fall asleep earlier at night, or sleep in later in the morning, depending on what they need.
Shorter wavelengths (the color blue) can suppress melatonin, and longer wavelengths (the color red) may not have any effect on melatonin. LED lights, while being more energy efficient, tend to produce more blue light. Using dim or red lights before bedtime may help you sleep better.
” Phototherapy involves sitting in front of a specially designed light box for 30 to 40 minutes after waking up. In less severe cases, waking up consistently at a given time in the morning, followed by physical activity with exposure to bright light (eg, a walk outside), may be sufficient.
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. Most people need to continue light therapy throughout the winter until the springtime.
The best colors for sleep tend to be on the deep, cold spectrum. These are usually dark blue , or heavy green with shades of brown. We associate colors such as these with nature, calmness, and heaviness, which are all beneficial to a good night’s sleep.
Light therapy probably won’t cure seasonal affective disorder, nonseasonal depression or other conditions. But it may ease symptoms, increase your energy levels, and help you feel better about yourself and life. Light therapy can start to improve symptoms within just a few days.
red color light
It won’t directly help you or your child sleep , but it won’t hinder sleep either. So, consider getting a plugin red night light , or replacing any bulbs with red lightbulbs to make sure your sleep isn’t affected by your night light . It helps to limit white and blue light before bed also, so you can start winding down.
8 popular interior colours and how they affect your mood Blue . Blue is a very calming colour that can make you feel centred, relaxed and serene. Yellow . Kitchens are great rooms to paint yellow as it brightens your mood and increases your energy – something we usually all need in the morning as we make our way to the kettle. White. Green . Purple . Orange. Red . Pink.
Anxiety and depression scores were significantly reduced following the light therapy at T3 in both the high- and low-intensity groups. Conclusions: Light therapy resulted in a significant reduction in symptoms of anxiety and depression but we did not find any differences between high- v. low-intensity treatment.
“Our study shows that this exposure to indoor light has a strong suppressive effect on the hormone melatonin . This could, in turn, have effects on sleep quality and the body’s ability to regulate body temperature, blood pressure and glucose levels.”
Common causes of insomnia include stress , an irregular sleep schedule, poor sleeping habits, mental health disorders like anxiety and depression , physical illnesses and pain , medications, neurological problems, and specific sleep disorders.
Light therapy cannot be overdone for most people. If you notice any extraordinary results, stop treatment, and contact your physician. For the best results, choose the right device style and LED color, and use it as directed.
Light therapy involves exposure to intense levels of light under controlled conditions. Treatment sessions can last from 15 minutes to three hours, once or twice a day , depending on individual needs and equipment used.
The most common side effects of light therapy include: Eyestrain or visual disturbances. Headaches . Agitation or feeling “wired.” Nausea . Sweating.