Light therapy is intentionally exposing the body to sunlight or artificial light that mimics sunlight every day. The therapeutic light can help with winter blues, sleep problems, and jet lag. In most cases, people see improvement in a few days, even when working with light therapy devices.
You might be among the few in our population who experience seasonal mood changes when transitioning into late fall and winter.
At its worst, the sluggishness and sadness kill productivity, so you can barely keep up with any obligations besides gaining weight.
Fortunately, researchers found that we can use artificial light at a specific intensity to trick the body into maintaining its usual mood during short, dark winter days.
You can use light therapy alone or as a supplement to other depression treatments.
This form of light therapy is different from ultraviolet light therapy, which dermatologists use to treat skin conditions like psoriasis.
Light therapy devices don’t emit UV light. And if they do, they filter out the UV light from the spectrum that reaches your body.
Keep reading to explore the basics of light therapy, how it works, what it treats, and more.
What is light therapy?
Light therapy is a process that uses sunlight or artificial therapeutic lighting to reset your body's internal 24-hour clock (circadian rhythms) that regulates hormones, sleep, and wakefulness.
It is also known as phototherapy, bright light therapy, circadian light therapy, or light exposure therapy.
Bright light treatment is typically a fluorescent bulb that emits a bright, full-spectrum white light that resembles outdoor light at noon. It works on the premise that exposure to light influences the body's circadian rhythms, so you can use it to regulate mood and energy levels.
Circadian rhythms are internally driven 24-hour cycles of physical, mental, and behavioral processes in all living beings. For example, waking up in the morning and feeling sleepy at night.
The human body has many “clocks” (peripheral circadian oscillators) that drive the cycles. And each follows a 24-hour rhythm synchronized by the master circadian pacemaker that resides in the brain’s hypothalamus. It is also called the circadian clock.
The pacemaker tends to run longer than 24 hours unless external timing cues like the sun’s light/dark cycle reset it, which shifts the circadian rhythms.
For example, when morning sunlight goes through closed eyelids, it signals to the pacemaker that it’s time to wake up. So it initiates the processes involved with activity.
Research on resetting the biological clock
Researchers estimate that light exposure in the morning (about an hour before and after the usual wake-up time) can reset the pacemaker about 1 hour earlier per day. That means you’ll wake up an hour earlier with the same energy levels as if waking up at your usual time.
Similarly, light exposure in the evening (about 2 hours before and after the usual bedtime) can reset it about 2 hours later per day. So you could wake up 2 hours earlier.
Beyond 2 hours, light’s impact on circadian rhythms is unpredictable.
Additionally, bright light exposure at midday can increase your energy levels during the day and the quality of your sleep at night.
Light is the strongest timing cue you can use to shift circadian rhythms. You can also use melatonin and exercise.
The pacemaker is most sensitive to morning and evening light. At the same time, blue light influences circadian rhythms the most - outdoor light (white light) has red, orange, yellow, green, blue, indigo, and violet.
You can use white light enriched with blue light in the morning to alleviate winter blues symptoms, like sleeping too much and exhaustion.
The history of light therapy
Using light for therapeutic purposes began at the end of the 20th century when Danish researcher Niels Ryberg Finsen discovered that light stimulated the immune system and helped fight infections like tuberculosis.
It wasn't until nearly 80 years later that its therapeutic uses were better understood: the world-renowned psychiatrist, Norman Rosenthal, was living in Washington, D.C., where he noticed that he became quite depressed at the arrival of autumn.
With his colleagues from the National Institute of Mental Health, Rosenthal conducted research and found that it was possible to treat the seasonal effect through exposure to artificial light.
The discovery sparked an interest in light therapy, leading to its official recognition as a first-line treatment against seasonal affective disorder in 2005 by the American Psychiatry Association. There are also other revolutionary applications like the reVive Light Therapy for acne and other skin conditions.
You should always talk to your counselor or another qualified mental health physician before starting light therapy for depression.
Treating nonseasonal depression symptoms typically involves light therapy in combination with other treatments, like cognitive behavioral therapy, talk therapy, and antidepressant medication.
Can you do light therapy at home?
Light therapy is a simple treatment you can do from home, usually for about 30 minutes in the morning. Simply wear light therapy glasses or sit 16 to 24 inches away from a light therapy box for your face and eyes to receive the bright light. You should start feeling the difference in a few days.
It’s important to consult with a healthcare professional before beginning any form of light therapy, as it may not be appropriate for certain medical conditions. (more on this later)
There are a few important things to consider when using therapy light at home:
- Timing: It is important to have your light therapy sessions at the same time every day to regulate the body's natural sleep-wake cycle. You can’t have one long day of exposure per week.
- Duration: The length of time that a person spends near the light therapy device will depend on the intensity of the light and the individual's needs. Start with shorter sessions and gradually increase the duration as needed.
- Intensity: The intensity of the light should be strong enough to be effective but not so strong that it causes discomfort or eyestrain. A healthcare professional can help determine the appropriate intensity for your needs.
- Safety: You should never look into the light directly as it may harm your eyes, wear eye safety if needed, and use a timer to avoid over-exposing yourself to the light.
It is important to follow the manufacturer's instructions for using the light therapy device and to consult a healthcare professional.
How light therapy works?
Light therapy involves multiple exposure sessions administered at the same time daily. You turn on a light therapy device (like Luminette®) and stay close. Light goes through the eye and into the brain’s hypothalamus, influencing your circadian rhythms for alertness, sleepiness, and mood changes.
Light therapy treatments work best when administered for about 30 minutes within the first hour after waking up. The daily exposure mimics the natural effects of sunlight, which resets circadian rhythms.
You may have already noticed that short exposure to morning sunshine uplifts your mood and energy level, which is why people tend to be more cheerful in the summer months compared to the winter months.
Light therapy devices
A light therapy device has fluorescent lights that emit bright light (typically between 2,500 to 10,000 lux, which is brighter than natural daylight indoors). Lux is the unit for measuring light intensity.
The fluorescent lights illuminate behind a plastic screen to filter out any ultraviolet rays and diffuse the light. The light should enter your eyes at an angle.
Keep your eyes open for the light to reach the retina (the light-sensitive tissue lining the back of your eye). Receptors in the retina convert the light into electrical signals sent to the brain for processing.
The result is that light therapy stimulates the energizing response to a good dose of morning sunlight.
The best way to use a light therapy device is by following the manufacturer's instructions which will tell you how long to use the device and at what intensity.
You should have your doctor or mental health professional evaluate the best type of light therapy for you.
The most common type of light therapy device is a light box or lamp, which emits bright light and has an adjustable intensity setting. Modern devices for administering light therapy are portable, head-mounted visors and light therapy eye goggles.
Bright light therapy via light lamps
Different types of light therapy lamps (or light boxes) can produce different wavelengths of light, which can be adjusted to help treat your specific condition.
You typically sit near a light lamp (14 to 16 inches away from your face) for 20 minutes to 2 hours daily, depending on the intensity setting.
You can set it up as a desk lamp or get Desklamp that doubles down as a light therapy lamp and desk lamp.
Consistency is key to start seeing improvements in a few days. So when using traditional light lamps, you must set a time to be near your lightbox daily.
Light therapy via lighted glasses and visors
Modern light therapy devices like Luminette® allow you to have your sessions while getting ready for work or other tasks in your morning routine.
As soon as you wake up, wear your Luminette® for 20 minutes up to one hour, with the light shining just above your eyes. The light therapy glasses emit lower-intensity light enriched with 468nm blue light, the most effective wavelength for triggering the body’s energizing response to sunlight.
Luminette® does not emit UV rays. And an independent study found that it produces the same effect as a 10,000 lux white light box.
The lighted glasses have a timer to turn off automatically after your light therapy session. They will also flash to alert you that the session is over.
When using Luminette®, you choose from three different light intensities.
- Intensity 1 = 60 minutes per day
- Intensity 2 = 30 minutes per day
- Intensity 3 = 20 minutes per day
The light's intensity and exposure duration will depend on your individual needs, condition, and the manufacturer’s instructions.
Generally, it's best to start with shorter sessions/lower intensity and gradually increase the time.
Light therapy via dawn simulators
If you have trouble waking up, the Glow 150 dawn simulator can get you going in the morning. You simply set it to increase light gradually 30 minutes to 2 hours before your usual wake time.
A dawn simulator is a type of alarm clock that gradually increases the light intensity in a room over a set period, simulating the natural progression of dawn.
If you also need to fight winter blues, you can get Zest, a 2-in-1 lamp: dawn simulator and light therapy lamp. It will reduce light progressively before you wake up. And after waking up, it releases diffused blue light to increase your energy levels.
What does light therapy treat?
Light therapy can alleviate the symptoms of winter blues and deep sadness. It can also help reset sleep-wake cycles for more daytime alertness and better quality sleep at night.
Winter blues (seasonal affective disorder)
The National Institute of Mental Health recommends light therapy for alleviating winter blues symptoms, whether as a standalone treatment or combined with antidepressant medications, talk therapy, and Vitamin D. The light compensates for the reduced natural sunlight.
If you feel low in the fall and winter months and start feeling energetic when the days get longer in the spring, you may be experiencing winter blues.
Other symptoms include feelings of depression, difficulty concentrating, low energy levels, high levels of irritability, and a craving for carbohydrates.
It’s best to start your light therapy treatment in the fall and continue into the spring.
The idea is that light exposure helps to delay the onset of a depressive episode as winter approaches and sunlight decreases in intensity. That’s because your body will maintain an ideal biological clock controlled by your light therapy sessions.
You can use a bright light lamp or a dawn simulator for winter blues because they are similarly effective. So if you often struggle with eye fatigue, you could use a dawn simulator.
Still, a study found that people with severe winter blues showed greater improvement from bright light therapy.
When using light therapy for winter blues, wear your Luminette® or sit near the Brazil light lamp for 30 to 45 minutes first thing in the morning each day. The light should be bright (10,000 lux) but not uncomfortable. With such light intensity, you can relieve symptoms in a few weeks.
The duration and frequency of sessions can vary from person to person. But you must keep up with treatments over time to reap the full benefits.
When using light therapy for any form of depression, please consult a counselor or other qualified physician first. They’ll be able to diagnose and confirm the problem, provide an informed perspective and even monitor your mood changes throughout the treatment.
Circadian rhythm sleep disorders
Maintaining a regular sleep schedule and getting at least 1 hour of exposure to outdoor light during the day helps maintain the melatonin circadian rhythms.
Melatonin is the hormone that helps us feel sleepy and prepares our bodies for sleep. Night shift work and jet lag tend to offset the circadian rhythms, which shifts your sleeping patterns.
Suppose you sleep several hours after midnight and struggle to wake up. In that case, experts recommend bright light therapy for insomnia to gradually shift your sleeping patterns, which helps you sleep and wake up earlier.
But timing is everything when doing your insomnia light therapy sessions.
When treating sleep cycle problems, you should work with a sleep specialist who will help you determine the timing of the light exposure based on your circadian clock and circumstances.
The specialist may recommend starting with a 30 to 90-minute exposure to bright light just before your wake-up time if you have trouble sleeping at night.
In that case, you’ll use a dawn simulator to deliver 10,000 lux light to your retina every morning. You must maintain the same rise time even after your sleep pattern becomes normal.
If you sleep and wake up much earlier than desired, your sleep specialist may recommend evening exposure to bright or dim light - about 2 hours before bed.
A sleep specialist may also recommend a combination of bright morning light and dim evening light, among other treatments like melatonin.
Is light therapy right for you?
Light therapy benefits you if:
- You lack energy or feel temporary morale drops
- You experience winter depression or over-sensitivity to the decrease in brightness during the autumn-winter period
- You have problems with sleep, such as insomnia
- You suffer from episodes of chronic fatigue
- You are dealing with mild or moderate depression. Light therapy can also be used to supplement current treatment for major depression.
- You are worried about postpartum depression or baby blues (seek a doctor’s opinion first).
- You travel frequently and keep experiencing jet lag.
As with any treatment, it is important to consult your doctor and weigh the potential benefits and risks before beginning light therapy. While not all treatments are effective for everyone, there may be options available that can help improve your overall quality of life.
Additionally, those with certain medical conditions should consult their doctor before beginning light therapy, as there may be interactions with medications.
Light therapy may not be for you if:
- You have a history of seizure disorder and are concerned about sensitivity to light.
- You have very sensitive eyes or eye problems like glaucoma, cataracts, or diabetes-related eye damage.
- You are taking medications that can be affected by light therapy (talk to your doctor).
- You have bipolar disorder, as light therapy can worsen symptoms of mania or hypomania.
How long does it take for light therapy to work?
Light therapy generally takes effect within 2-4 days of regular use. Although rare, some people may feel the effects after their first session. If you don’t notice any improvement after two weeks of consistent use, you may be using your device incorrectly, or light therapy might not be for you.
Note that light therapy is not a single treatment that guarantees immediate results. Rather, you should use it consistently and regularly to achieve optimal results.
As such, most people require a few weeks before their biological clock resets and months of regular light therapy to maintain the rhythm. Some people find that they no longer need to use light therapy in later years after using it correctly and consistently.
How long should you use light therapy each day?
Specialists recommend using light therapy for around 30 minutes per day at the same time each day (ideally after waking up, between 6 am to 9 am).
The exact length and timing of treatment can vary depending on an individual’s needs and the manufacturer's instructions, but this is usually the general rule.
It’s also better to start slowly and increase the length of treatment over time if necessary. It gives your body time to adjust and can reduce potential side effects like headaches and nausea.
Side effects of light therapy
Light therapy that doesn't involve UV rays is generally safe. However, you may experience mild side effects like headache, eyestrain, dizziness, and nausea.
You can address such mild effects by reducing the intensity of the light, taking a break from therapy for a few days, and using it in brighter rooms and with protective eyewear as per the manufacturer's instructions.
Only use your device after the symptoms alleviate.
In some cases, light therapy sessions can cause hyperactivity or mania in people with bipolar disorder or other drug-resistant non-seasonal depression. In such cases, you should discontinue use and consult your doctor.
Light therapy is an effective and safe way to help people affected by winter blues, sleep disorders, and jet lag. But it only works if you get the therapeutic light exposure at the same time every day.
Despite its safety, it’s essential to understand the manufacturer’s dosage recommendation before using it. Also, if you experience any side effects during your sessions, you should stop using the device and consult your doctor.
When choosing a light therapy device, choose one without the controversial ultraviolet rays that may damage your eyes and skin. You might also prefer a portable lighted visor if your morning light therapy interferes with your routines.
You simply wear Luminette® and do whatever you do in the morning, whether brushing your teeth or having breakfast. The device has a timer to turn off after your session automatically.
Who should not use light therapy?
Light therapy should not be used by people with any existing diseases or conditions that involve the retina of the eye, such as diabetes and cataract surgery.
You should also avoid it if you’re taking any photosensitizing medications like lithium, melatonin, phenothiazine antipsychotics, and certain antibiotics.
Additionally, those who have had adverse reactions to bright light in the past should speak with their doctor before using light therapy.
Does light therapy help sleep?
Light therapy resets your body’s internal clock, which can help you establish regular sleeping patterns and enjoy better quality sleep.
Exposure to the light mimics outdoor sunlight, which can shift your circadian rhythm — or body clock — earlier in the evening if you have trouble falling asleep at night or later in the morning if you wake up too early.
Insomnia light therapy is a safe and drug-free treatment for many sleep problems and jet lag.
Does light therapy increase cortisol?
A study conducted to investigate the effects of bright light exposure on cortisol levels found that bright light significantly increased salivary cortisol concentrations compared to dim light.
The results from a repeated measures ANOVA confirmed this finding, suggesting that bright light does indeed have an impact on cortisol levels.
This suggests that light therapy may be an effective way to help increase cortisol levels in individuals who suffer from conditions associated with low cortisol concentrations.
Tiba ya mwanga ni kufunua mwili kwa mwanga wa jua au mwanga bandia ambao huiga mwanga wa jua kila siku. Nuru hiyo yenye kutibu inaweza kusaidia katika matatizo ya baridi kali, matatizo ya usingizi, na matatizo ya kusafiri kwa ndege. Katika visa vingi, watu huona uboreshaji baada ya siku chache, hata wanapofanya kazi kwa kutumia vifaa vya tiba ya nuru. Unaweza kuwa miongoni mwa watu wachache katika idadi yetu ya watu ambao hupata mabadiliko ya hali ya hewa ya msimu wakati wa mpito wa vuli ya marehemu na majira ya baridi kali. Katika hali mbaya zaidi, uchovu na huzuni huua uzalishaji, kwa hivyo huwezi kushikilia majukumu yoyote isipokuwa kupata uzito. Kwa bahati nzuri, watafiti wamegundua kwamba tunaweza kutumia mwanga wa bandia kwa nguvu maalum ili kudanganya mwili kudumisha hali yake ya kawaida wakati wa siku fupi, nyeusi za majira ya baridi. Unaweza kutumia tiba ya mwanga peke yake au kama nyongeza ya matibabu mengine ya kushuka moyo. Njia hii ya matibabu ya mwanga ni tofauti na tiba ya mwanga wa ultraviolet, ambayo madaktari wa ngozi hutumia kutibu hali za ngozi kama psoriasis. Vifaa vya matibabu ya nuru havitoi mwanga wa UV. Kwa hivyo, kwa sababu ya kuonekana kwa mwangaza wa UV, inaweza kuondoa mwangaza wa UV kutoka kwenye spectrum ya mwangaza unaofika kwenye mwili wako. Soma ili uone jinsi ya kutumia dawa ya mwanga, jinsi inavyofanya kazi, jinsi inavyotibu, na mengi zaidi. Tiba ya nuru ni nini? Tiba ya mwanga ni mchakato ambao hutumia mwanga wa jua au mwangaza wa bandia ili kurekebisha saa ya ndani ya mwili wako ya masaa 24 (circadian rhythms) ambayo inasimamia homoni, usingizi, na uamsho. Pia inajulikana kama phototherapy, tiba ya mwanga mkali, tiba ya mwanga wa circadian, au tiba ya mfiduo wa mwanga. Mwanga wa taa ya taa ni taa ya fluorescent ambayo hutoa mwanga mweupe wa full-spectrum, ambayo inafanana na mwanga wa nje wakati wa mchana. Kwa sababu ya ukweli kwamba mwanga huathiri mzunguko wa mwili, unaweza kuitumia kudhibiti hali ya moyo na viwango vya nishati. Mzunguko wa circadian ni mzunguko wa masaa 24 wa mwili, akili, na tabia katika viumbe vyote. Kwa mfano, kuamka asubuhi na kuhisi usingizi usiku. Mwili wa binadamu una "masaa" mengi (vipimo vya circadian vya pembeni) vinavyoendesha mizunguko. Kila mtu anafuata mzunguko wa saa 24 unaofanywa na kichocheo cha moyo cha circadian kilicho katika hypothalamus ya ubongo. Pia huitwa saa ya mchana na usiku. Pacemaker inaweza kuendesha kwa muda mrefu kuliko masaa 24, isipokuwa ishara za muda za nje kama mzunguko wa jua wa mwanga na giza huibadilisha, ambayo hubadilisha mizunguko ya circadian. Kwa mfano, jua linapopenya kwenye macho ya mtu asubuhi, linamwambia kichocheo cha moyo kwamba ni wakati wa kuamka. Kwa hiyo huanzisha michakato inayohusika na utendaji. Utafiti wa saa ya mwili unaonyesha kuwa mwangaza wa asubuhi (kwa saa moja kabla na baada ya kuamka) unaweza kuanzisha pacemaker kwa saa moja mapema. Hiyo inamaanisha utaamka saa moja mapema na viwango sawa vya nishati kama kama kuamka wakati wako wa kawaida. Kwa mfano, kuangazia mwanga usiku (karibu saa mbili kabla na baada ya kulala) kunaweza kuifanya iwe tena saa mbili baadaye kwa siku. Unaweza kuamka saa mbili mapema. Zaidi ya saa mbili, athari za mwanga kwenye mzunguko wa circadian haziwezi kutabiriwa. Kuangazia mwanga wakati wa mchana kunaweza kuongeza kiwango cha nishati wakati wa mchana na ubora wa usingizi wako usiku. Nuru ni ishara ya nguvu zaidi ya wakati unaweza kutumia kubadilisha rhythms circadian. Unaweza pia kutumia melatonin na mazoezi. Kifaa cha kuanzisha mwendo wa moyo huathiriwa sana na nuru ya asubuhi na jioni. Nuru ya bluu huathiri zaidi mzunguko wa mzunguko wa mzunguko wa mzunguko wa mzunguko wa mzunguko wa mzunguko wa mzunguko wa mzunguko wa mzunguko wa mzunguko wa mzunguko wa mzunguko wa mzunguko wa mzunguko wa mzunguko wa mzunguko wa mzunguko wa mzunguko wa mzunguko wa mzunguko. Kwa mfano, unaweza kutumia mwanga mweupe ulioongezwa na mwanga wa bluu asubuhi ili kupunguza dalili za uchovu wa majira ya baridi kali, kama vile kulala kupita kiasi na uchovu. Msaada wa mwanga kwa ajili ya matibabu ulianza mwishoni mwa karne ya 20 wakati mtafiti wa Denmark Niels Rybersson alipogundua kwamba mwanga huchochea mfumo wa kinga na kusaidia kupambana na maambukizo kama kifua kikuu. "Hata hivyo, baada ya miaka 80 ya utafiti, Norman Rosenthal, mtaalamu wa magonjwa ya akili, aliamua kuamua kuamua kuondoa ""mwisho wa mwaka.""" Pamoja na wenzake kutoka Taasisi ya Taifa ya Afya ya Akili, Rosenthal alifanya utafiti na kugundua kuwa inawezekana kutibu athari ya msimu kupitia mfiduo wa mwanga bandia. Ugunduzi huo ulisababisha maslahi katika matibabu ya mwanga, na kuongoza kwa utambuzi wake rasmi kama matibabu ya mstari wa kwanza dhidi ya ugonjwa wa msimu wa msimu mnamo 2005 na Chama cha Psychiatry cha Amerika. Pia kuna matumizi mengine ya mapinduzi kama vile Revive Light Therapy kwa acne na hali nyingine za ngozi. Unapaswa kuzungumza na mshauri wako au daktari mwingine wa afya ya akili kabla ya kuanza matibabu ya mwanga kwa unyogovu. Matibabu ya dalili za unyogovu wa msimu wa kawaida huhusisha matibabu ya mwanga pamoja na matibabu mengine, kama vile tiba ya tabia ya utambuzi, tiba ya mazungumzo, na dawa za kukandamiza. Je, unaweza kufanya tiba ya nuru nyumbani? Tiba ya mwanga ni matibabu rahisi ambayo unaweza kufanya nyumbani, kwa kawaida kwa dakika 30 asubuhi. Kwa hivyo, kwa kawaida, unapaswa kuvaa miwani ya matibabu ya mwanga au kukaa umbali wa sentimita 16 hadi 24 kutoka kwa sanduku la matibabu ya mwanga ili uso wako na macho yako wapate mwanga mkali. Unapaswa kuanza kuhisi tofauti baada ya siku chache. Ni muhimu kushauriana na mtaalamu wa huduma za afya kabla ya kuanza aina yoyote ya tiba ya mwanga, kwani inaweza kuwa haifai kwa hali fulani za matibabu. Kuna mambo kadhaa muhimu ya kuzingatia wakati wa kutumia mwanga wa matibabu nyumbani: Ni muhimu kuwa na vipindi vya matibabu ya mwanga wakati huo huo kila siku ili kudhibiti mzunguko wa mwili wa usingizi na kuamka. Huwezi kuwa na siku moja ndefu ya mfiduo kwa wiki. Muda wa kutumia: Muda unaotumiwa na mtu karibu na kifaa cha matibabu ya nuru inategemea nguvu ya mwanga na mahitaji ya mtu binafsi. Anza na vipindi vifupi na hatua kwa hatua ongezee muda kadiri inavyohitajika. - Nguvu: Nguvu ya mwanga inapaswa kuwa na nguvu ya kutosha kuwa na ufanisi lakini si nguvu sana kwamba husababisha usumbufu au uchovu wa macho. Mtaalamu wa huduma za afya aweza kukusaidia kuamua kiwango cha matibabu kinachofaa kwa mahitaji yako. - Usalama: Kamwe usichunguze mwanga moja kwa moja kwani inaweza kuharibu macho yako, vaa kinga ya macho ikiwa inahitajika, na tumia timer ili kuepuka kujionyesha sana kwa mwanga. Ni muhimu kufuata maelekezo ya mtengenezaji kwa ajili ya kutumia kifaa cha matibabu ya mwanga na kushauriana na mtaalamu wa huduma za afya. Tiba ya Nuru Inafanyaje Kazi? Tiba ya mwanga huhusisha vipindi vingi vya kuathiriwa vinavyotolewa wakati uleule kila siku. Kwa mfano, unaweza kutumia kifaa cha matibabu ya mwanga (kama vile Luminette) na kukaa karibu na mgonjwa. Nuru hupita kupitia jicho na kuingia kwenye hypothalamus ya ubongo, ikiathiri mzunguko wako wa circadian kwa ajili ya uangalifu, usingizi, na mabadiliko ya hisia. Matibabu ya matibabu ya mwanga hufanya kazi bora wakati unapotekelezwa kwa dakika 30 ndani ya saa ya kwanza baada ya kuamka. Mwangaza wa kila siku huiga athari za asili za mwangaza wa jua, ambao huweka upya mizunguko ya circadian. Ukiwa na jua la asubuhi, unaweza kuwa na hali nzuri ya akili na nishati, na hivyo kuwa na furaha zaidi wakati wa majira ya joto kuliko wakati wa majira ya baridi. Vifaa vya matibabu ya mwanga vina taa za fluorescent ambazo hutoa mwanga mkali (kwa kawaida kati ya 2,500 na 10,000 lux, ambayo ni mkali kuliko mwanga wa kawaida wa mchana ndani ya nyumba). Lux ni kitengo cha kupima nguvu ya mwanga. Taa za fluorescent huangaza nyuma ya kioo cha plastiki ili kuchuja miale yoyote ya ultraviolet na kutawanya nuru. Nuru inapaswa kuingia machoni mwako kwa pembe. Fanya macho yako yawe wazi ili mwanga ufikie retina (kiungo cha nyuma cha jicho). Vipokezi katika retina hubadilisha nuru hiyo kuwa ishara za umeme zinazopelekwa kwenye ubongo ili zikatengenezwe. Matokeo ni kwamba tiba ya nuru huchochea mwitikio wa kutoa nishati kwa mgonjwa anayepata mwangaza mzuri wa jua asubuhi. Njia bora ya kutumia kifaa cha matibabu ya mwanga ni kwa kufuata maelekezo ya mtengenezaji ambayo yatakuambia ni kwa muda gani kutumia kifaa na kwa nguvu gani. Msaada wa daktari wako au mtaalamu wa afya ya akili waweza kukusaidia kujua aina bora ya matibabu ya mwanga. Aina ya kawaida ya kifaa cha matibabu ya mwanga ni sanduku la mwanga au taa, ambayo hutoa mwanga mkali na ina mpangilio wa nguvu inayoweza kurekebishwa. Vifaa vya kisasa vya kutumia tiba ya nuru ni visors zinazoweza kubebwa, zinazowekwa kichwani na miwani ya matibabu ya nuru. Matofali ya mwanga wa mwanga (au masanduku ya mwanga) yanaweza kutengeneza urefu tofauti wa mawimbi ya mwanga, ambayo inaweza kurekebishwa kusaidia kutibu hali yako maalum. Kwa kawaida, kukaa karibu na taa ya taa (inchi 14 hadi 16 mbali na uso wako) kwa dakika 20 hadi masaa 2 kila siku, kulingana na kiwango cha mwangaza. Unaweza kuibadilisha kuwa taa ya meza au kuibadilisha kuwa taa ya dawa ya mwanga. Uvumilivu ni muhimu ili kuanza kuona maboresho katika siku chache. Kwa hiyo, wakati wa kutumia taa za kawaida, ni lazima uweke wakati wa kuwa karibu na sanduku lako la taa kila siku. Luminette ni kifaa cha kisasa cha matibabu ya mwanga, na vifaa vya kisasa vya matibabu ya mwanga kama vile Luminette® vinakuruhusu kufanya vipindi vyako wakati wa kujiandaa kwa kazi au kazi nyingine katika utaratibu wako wa asubuhi. Baada ya kuamka, kuvaa Luminette kwa dakika 20 hadi saa moja, na mwanga unaangaza juu ya macho yako. Miwani ya matibabu ya mwanga hutoa mwanga wa chini wa nguvu iliyotajwa na mwanga wa bluu wa 468nm, urefu wa wimbi bora zaidi wa kuamsha majibu ya mwili ya nishati kwa mwanga wa jua. Luminette® haitoi miale ya UV. Utafiti wa utafiti wa hivi karibuni unaonyesha kuwa umeme wa umeme wa 10,000-lux una athari sawa na umeme wa umeme wa 10,000-lux. Miwani yenye taa ina kipima-wakati cha kuzima moja kwa moja baada ya kikao chako cha tiba ya nuru. Pia zitang'aa ili kukujulisha kwamba kikao kimekwisha. Wakati wa kutumia Luminette, unaweza kuchagua kutoka kwa nguvu tatu tofauti za mwanga. - Intiki 1 = dakika 60 kwa siku - Intiki 2 = dakika 30 kwa siku - Intiki 3 = dakika 20 kwa siku - Intiki ya mwanga na muda wa mfiduo itategemea mahitaji yako ya kibinafsi, hali, na maagizo ya mtengenezaji. Kwa kawaida, ni bora kuanza na vikao vifupi au vya nguvu kidogo na hatua kwa hatua kuongeza muda. Kwa mfano, ikiwa una shida ya kuamka, Glow 150 inaweza kukusaidia. Ili kuondoa mwanga, fanya hatua kwa hatua kwa dakika 30 hadi saa 2 kabla ya wakati wako wa kawaida wa kuamka. Simulator ya mapambazuko ni aina ya saa ya kuamsha ambayo huongeza hatua kwa hatua mwangaza katika chumba kwa kipindi fulani, kuiga maendeleo ya asili ya mapambazuko. Kwa wale ambao wanataka kuepuka msukosuko wa baridi kali, Zest ni taa ya 2 katika 1 ya mstari wa kwanza, na ina uwezo wa kuamsha mwangaza wa jua. Itapunguza mwanga hatua kwa hatua kabla ya kuamka. Baada ya kuamka, hufungua mwanga wa bluu ili kuongeza nishati. Tiba ya nuru hutibu nini? Tiba ya nuru yaweza kupunguza dalili za huzuni ya majira ya baridi kali na huzuni kubwa. Pia inaweza kusaidia kuweka upya mzunguko wa usingizi-kuamka kwa tahadhari zaidi wakati wa mchana na usingizi bora wa usiku. Kwa sababu ya hali ya hewa ya baridi kali, Taasisi ya Kitaifa ya Afya ya Akili inapendekeza matibabu ya mwanga ili kupunguza dalili za baridi kali, iwe kama matibabu ya kujitegemea au pamoja na dawa za kukandamiza, matibabu ya mazungumzo, na vitamini D. Nuru hiyo hulipa kwa mwanga wa jua uliopunguzwa. Ikiwa unahisi chini katika miezi ya vuli na majira ya baridi na kuanza kuhisi nguvu wakati siku zinapoongezeka wakati wa majira ya kuchipua, unaweza kuwa na uchungu wa majira ya baridi. Dalili nyingine zinatia ndani hisia za kushuka moyo, ugumu wa kukaza fikira, kiwango cha chini cha nishati, kiwango cha juu cha kukasirika, na hamu ya wanga. Ni bora kuanza matibabu yako ya matibabu ya mwanga katika vuli na kuendelea katika spring. Kwa mfano, kuna uwezekano mkubwa kwamba mwangaza wa jua unaweza kusaidia kupunguza msukosuko wa kushuka moyo wakati wa majira ya baridi kali na mwangaza wa jua unapopungua. Hiyo ni kwa sababu mwili wako utahifadhi saa bora ya kibiolojia inayodhibitiwa na vikao vyako vya tiba ya mwanga. Unaweza kutumia taa yenye mwangaza mkali au kifaa cha kuigiza mapambazuko kwa ajili ya hali mbaya ya majira ya baridi kali kwa sababu ni yenye matokeo sawa. Ikiwa una matatizo ya macho, unaweza kutumia simulator ya asubuhi. Hata hivyo, uchunguzi mmoja ulionyesha kwamba watu walio na huzuni kali wakati wa majira ya baridi kali walipata maendeleo makubwa zaidi kwa kutumia dawa ya taa nyangavu. Kwa mfano, kwa ajili ya matibabu ya bluu ya majira ya baridi kali, unapaswa kuvaa Luminette au kukaa karibu na taa ya Brazil kwa dakika 30 hadi 45 kila siku. Nuru ya taa inapaswa kuwa ya juu (Lux 10,000) lakini sio ya kutisha. Kwa kutumia mwangaza huo, unaweza kupunguza dalili hizo kwa majuma machache. Muda na mzunguko wa vipindi vya matibabu unaweza kutofautiana kutoka mtu mmoja hadi mwingine. Lakini ni lazima uendelee na matibabu kwa muda ili upate faida kamili. Unapotumia tiba ya mwanga kwa aina yoyote ya mshuko wa moyo, tafadhali wasiliana kwanza na mshauri au daktari mwingine mwenye sifa. Watakuwa na uwezo wa kugundua na kuthibitisha tatizo, kutoa mtazamo wenye habari na hata kufuatilia mabadiliko ya hisia zako wakati wote wa matibabu. Ugonjwa wa circadian: Kuhifadhi ratiba ya kawaida ya usingizi na kupata angalau saa moja ya mwangaza wa nje wakati wa mchana husaidia kudumisha mizunguko ya circadian ya melatonin. Melatonin ni homoni inayotusaidia kuhisi usingizi na kutayarisha mwili wetu kwa ajili ya usingizi. Kazi ya usiku na jet lag huathiri utaratibu wa circadian, na hivyo kubadilisha utaratibu wa kulala. Kwa mfano, fikiria kwamba unalala kwa muda wa saa kadhaa baada ya saa sita usiku na unajaribu kuamka. Wataalamu wanapendekeza matibabu ya mwanga mkali kwa ajili ya usingizi ili hatua kwa hatua kubadilisha tabia yako ya kulala, ambayo husaidia kulala na kuamka mapema. Wakati ni kila kitu wakati wa kufanya vipindi vya matibabu ya usingizi. Wakati wa matibabu ya matatizo ya mzunguko wa usingizi, unapaswa kufanya kazi na mtaalamu wa usingizi ambaye atakusaidia kuamua wakati wa kuambukizwa kwa mwanga kulingana na saa yako ya circadian na hali. Mtaalamu anaweza kupendekeza kuanza na muda wa dakika 30 hadi 90 ya kuangazia mwanga mkali kabla ya kuamka, ikiwa una shida kulala usiku. Kwa mfano, unaweza kutumia kifaa cha kuiga mapambazuko ili kutoa mwanga wa 10,000 lux kwa retina yako kila asubuhi. Ni lazima uendelee kutumia wakati huo huo wa kuamka hata baada ya mtindo wako wa kulala kuwa wa kawaida. Ikiwa unalala na kuamka mapema kuliko inavyotakiwa, mtaalamu wako wa usingizi anaweza kupendekeza kufunuliwa jioni kwa mwanga mkali au wa giza - saa mbili kabla ya kulala. Mtaalamu wa usingizi anaweza pia kupendekeza mchanganyiko wa mwanga mkali wa asubuhi na mwanga wa jioni, pamoja na matibabu mengine kama melatonin. Je, matibabu ya nuru ni sahihi kwako? Tiba ya mwanga inakufaidi ikiwa: - Unakosa nishati au unahisi kushuka kwa hali ya hewa kwa muda mfupi; - Unakabiliwa na unyogovu wa majira ya baridi kali au unyogovu wa kupita kiasi kwa kupungua kwa mwangaza wakati wa msimu wa vuli na majira ya baridi kali; - Una matatizo ya usingizi, kama vile kukosa usingizi; - Unakabiliwa na unyogovu wa muda mrefu. Tiba ya mwanga yaweza pia kutumiwa kuimarisha matibabu ya sasa ya mshuko mkubwa wa moyo. - Una wasiwasi kuhusu mshuko wa moyo baada ya kuzaa au huzuni ya mtoto (tafuta maoni ya daktari kwanza). - Unasafiri mara nyingi na unaendelea kupata tatizo la kusafiri kwa ndege. Kama ilivyo na matibabu mengine, ni muhimu kushauriana na daktari wako na kupima faida na hatari zinazowezekana kabla ya kuanza matibabu ya nuru. Ingawa si matibabu yote yanayofaa kwa kila mtu, kuna njia za matibabu ambazo zinaweza kukusaidia kuboresha maisha yako. Kwa kuongezea, wale walio na hali fulani za kiafya wanapaswa kushauriana na daktari wao kabla ya kuanza matibabu ya nuru, kwa kuwa kunaweza kuwa na mwingiliano na dawa. Huenda matibabu ya mwanga yasikufaa ikiwa: - Una historia ya ugonjwa wa kushuka moyo na una wasiwasi kuhusu unyeti wa mwanga. - Una macho nyeti sana au matatizo ya macho kama vile glaucoma, cataracts, au uharibifu wa macho unaohusiana na kisukari. Ikiwa unachukua dawa ambazo zinaweza kuathiriwa na matibabu ya mwanga, wasiliana na daktari wako. - Una ugonjwa wa bipolar, kwa kuwa matibabu ya nuru yanaweza kuzidisha dalili za mania au hypomania. Ni muda gani unachohitajiwa ili tiba ya nuru ifanye kazi? Kwa kawaida, dawa ya mwanga huanza kufanya kazi baada ya siku mbili hadi nne baada ya kuitumia kwa ukawaida. Ingawa ni nadra, watu fulani wanaweza kuhisi athari baada ya kikao chao cha kwanza. Kama huoni uboreshaji wowote baada ya wiki mbili za matumizi ya mara kwa mara, unaweza kuwa unatumia kifaa chako vibaya, au matibabu ya mwanga yanaweza kuwa si kwa ajili yenu. Kumbuka kwamba matibabu ya nuru si matibabu ya pekee ambayo huhakikishia matokeo ya papo hapo. Badala yake, unapaswa kuitumia kwa ukawaida na kwa ukawaida ili kupata matokeo mazuri. Kwa hivyo, watu wengi wanahitaji wiki chache kabla ya saa yao ya kibiolojia kuanzisha upya na miezi ya matibabu ya mwanga wa kawaida ili kudumisha mdundo. Watu fulani huona kwamba hawataki tena kutumia dawa ya mwanga katika miaka ya baadaye baada ya kuitumia kwa usahihi na kwa ukawaida. Unapaswa kutumia dawa ya mwanga kwa muda gani kila siku? Wataalamu wa matibabu ya mwanga wanapendekeza kutumia dawa ya mwanga kwa dakika 30 kwa siku wakati huo huo kila siku (kwa kawaida baada ya kuamka, kati ya 6 na 9 asubuhi). Urefu halisi na wakati wa matibabu inaweza kutofautiana kulingana na mahitaji ya mtu binafsi na maelekezo ya mtengenezaji, lakini hii ni kawaida sheria ya jumla. Pia ni bora kuanza polepole na kuongeza urefu wa matibabu kwa muda ikiwa ni lazima. Inatoa mwili wako muda wa kurekebisha na inaweza kupunguza athari za uwezekano kama maumivu ya kichwa na kichefuchefu. Matokeo ya matibabu ya mwanga - Matokeo ya matibabu ya mwanga ambayo hayajumuishi miale ya UV ni salama kwa ujumla. Hata hivyo, unaweza kupata madhara madogo kama vile maumivu ya kichwa, uchovu wa macho, kizunguzungu, na kichefuchefu. Unaweza kushughulikia athari hizo ndogo kwa kupunguza nguvu ya mwanga, kuchukua mapumziko kutoka kwa matibabu kwa siku chache, na kuitumia katika vyumba vyenye mwangaza na na miwani ya kinga kulingana na maagizo ya mtengenezaji. Tumia kifaa chako tu baada ya dalili kupungua. Katika baadhi ya kesi, vipindi vya matibabu ya mwanga vinaweza kusababisha hyperactivity au mania katika watu wenye ugonjwa wa bipolar au unyogovu mwingine usio wa msimu unaokabiliana na dawa. Katika visa kama hivyo, unapaswa kuacha matumizi na kushauriana na daktari wako. Tiba ya mwanga ni njia yenye matokeo na salama ya kuwasaidia watu walioathiriwa na huzuni ya majira ya baridi kali, matatizo ya usingizi, na kuchelewa kusafiri kwa ndege. Lakini inafanya kazi tu ikiwa unapata mwangaza wa matibabu wakati huo huo kila siku. Licha ya usalama wake, ni muhimu kuelewa mapendekezo ya mgonjwa wa mtengenezaji kabla ya kuitumia. Ikiwa una athari za upande wakati wa vipindi, unapaswa kuacha kutumia kifaa na kushauriana na daktari wako. Wakati wa kuchagua kifaa cha matibabu ya mwanga, chagua moja bila miale ya ultraviolet yenye utata ambayo inaweza kuharibu macho na ngozi yako. Unaweza pia kupendelea visor inayoweza kubebwa ikiwa matibabu yako ya asubuhi ya nuru huingilia kati na mazoea yako. Luminette ni dawa ya kawaida ya kuondoa maumivu ya meno na kufanya kazi ya kawaida ya asubuhi, kama vile kusafisha meno au kula kiamsha kinywa. Kifaa ina timer kuzima baada ya kikao yako moja kwa moja. Ni nani asiyefaa kutumia tiba ya nuru? Tiba ya mwanga haipaswi kutumiwa na watu walio na magonjwa au hali yoyote inayohusisha retina ya jicho, kama vile ugonjwa wa kisukari na upasuaji wa cataract. Unapaswa pia kuiepuka ikiwa unachukua dawa yoyote ya photosensitizing kama lithiamu, melatonin, phenothiazine antipsychotics, na dawa fulani za kuua viini. Kwa kuongezea, wale ambao wamekuwa na athari mbaya kwa mwangaza mkali katika siku za nyuma wanapaswa kuzungumza na daktari wao kabla ya kutumia tiba ya mwanga. Je, matibabu ya nuru husaidia usingizi? Tiba ya mwanga huanzisha upya saa ya ndani ya mwili wako, ambayo inaweza kukusaidia kuanzisha mifumo ya usingizi wa kawaida na kufurahia usingizi bora. Uwezo wa mwangaza wa jua wa nje unaweza kugeuza mzunguko wa mwili wako mapema jioni ikiwa una shida kulala usiku au baadaye asubuhi ikiwa unaamka mapema sana. Matibabu ya nuru ya kukosa usingizi ni tiba salama na isiyo na dawa kwa matatizo mengi ya usingizi na tatizo la kusafiri kwa ndege. Je, matibabu ya nuru huongeza kiwango cha cortisol? Utafiti uliofanywa ili kuchunguza athari za mwangaza mkali kwenye viwango vya cortisol uligundua kuwa mwangaza mkali uliongeza kwa kiasi kikubwa viwango vya cortisol katika mate ikilinganishwa na mwanga dhaifu. Matokeo ya uchunguzi wa ANOVA yalithibitisha matokeo hayo, ikionyesha kuwa mwanga mwanga una athari kwa viwango vya cortisol. Hii inaonyesha kwamba matibabu ya mwanga inaweza kuwa njia bora ya kusaidia kuongeza viwango vya cortisol katika watu wanaosumbuliwa na hali zinazohusiana na viwango vya chini vya cortisol.