Light therapy
For Seasonal Affective Disorder or Delayed Sleep-Wake Phase Disorder
For Seasonal Affective Disorder or Delayed Sleep-Wake Phase Disorder
CONTENTS
(1) About light therapy
(2) Authoritative online information
(3) Recommended books
(4) Recommended therapy lights
(5) Related pages
(6) Resources for professionals
(7) Recent scientific developments
(1) About light therapy
Light therapy is an evidence-based treatment for two psychiatric disorders: Seasonal Affective Disorder and Delayed Sleep-Wake Phase Disorder. Before buying and using a therapy light, obtain professional guidance and make sure you know what to buy and how to use it properly. The key things to know are:
The lamp should be UV shielded and produce 10,000 lux. A good example is the Theralite Aura by Carex.
Position the lamp 15-18 inches away from your eyes. The ideal position for the light source is shining down on your face at about a 45 degree angle.
Don't stare into the light.
Expose yourself to the light for 15-20 minutes in the morning, preferably within 30 minutes of your wake up time. If you are using it to entrain your circadian rhythm it would be best to use it immediately upon awaking at your desired rise time.
Use it every day and don't expect immediate results. It can take weeks of regular use to see the benefits.
Don't use it in the evening as it could make it harder to go to sleep that night.
If you are using light therapy for Delayed Sleep-Wake Phase Disorder see more information here.
(2) Authoritative online information
Center for Environmental Therapeutics (Director: Michael Terman, PhD, Professor of Clinical Psychology in the Psychiatry Department at Columbia University )
Center for Light Treatment and Biological Rhythms
Columbia University Clinical Chronobiology Group - Q & A on bright light therapy for SAD
Consumer Reports - Bright-light-therapy-can-help-treat-seasonal-affective-disorder (2014)
Friedman, Richard A. (12/18/07) Brought on by Darkness, Disorder Needs Light. New York Times
Mayo Clinic - Choosing a light box
Jim Phelps, MD - PsychEducation - Light Therapy; Dawn Simulator
Dr. Weill - Light Therapy
(3) Recommended books
Rosenthal, N. E. (2012). Winter blues - Everything you need to know to beat Seasonal Affective Disorder, 4th Ed. Guilford. [Available at the Corvallis-Benton County Library] [Author's website] [Amazon]
Rosenthal, N. E. (2013). Winter Blues Survival Guide: A Workbook for Overcoming SAD. Guilford. [Amazon]
Terman, M., & McMahan, I. (2013). Reset Your Inner Clock: The Drug Free Way to Your Best Ever Sleep, Mood, and Energy. Avery. [Amazon]
(4) Recommended therapy lights
Theralite Aura (by Carex): [Carex] [Amazon] ($70)
(6) Resources for professionals
A Clinician’s Guide to Using Light Therapy, by Raymond W. Lam and Edwin M. Tam. New York: Cambridge University Press, 2009 [Amazon]
Chronotherapeutics for Affective Disorders: A Clinician’s Manual for Light and Wake Therapy, by Anna Wirz-Justice, Francesco Benedetti, Michael Terman. Basel: S. Karger, 2013 [Amazon]
(7) Recent scientific developments
Research led by a team at the University of Washington has produced findings that may increase the effectiveness and practicality of light therapy. I have not yet had the opportunity to thoroughly review this research, and so am not in a position yet to recommend the lights they have developed.
News article from OPB: UW researchers develop more effective light therapy for seasonal affective disorder