Light Therapy for Sleep: Resetting Your Body Clock
Are you struggling to fall asleep at night or wake up in the morning? The problem might not be your routine, but the timing of the light you're exposed to. For many people, light therapy is a safe and effective way to reset a misaligned body clock.
Light therapy, or phototherapy, is a simple, non-invasive treatment that involves exposing yourself to a special device called a light therapy box. This box emits a bright, full-spectrum light that mimics natural sunlight. This is not the same as a tanning bed, and it does not emit UV rays.
Light therapy works by sending a powerful signal to your brain's suprachiasmatic nucleus (SCN), the master clock that controls your circadian rhythm. When your eyes are exposed to this bright light, it suppresses the production of melatonin, the "sleep hormone," and signals to your body that it's daytime.
Placement
Position the box so the light enters your eyes indirectly. You should not stare directly at the light.
Duration
Start with a shorter session, around 10-15 minutes, and gradually increase to 20-30 minutes.
Consistency
For best results, use the light box every morning at the same time.
Seasonal Affective Disorder (SAD)
A type of depression that occurs during the fall and winter months.
Delayed Sleep Phase Syndrome (DSPS)
When a person's body clock is delayed, making it hard to fall asleep at a "normal" time.
Jet Lag
Helps to quickly realign your circadian rhythm when traveling across time zones.