Science-Backed Insights into Circadian Health
What Is Light Therapy and Is It Right For You?
Light therapy, also called phototherapy or bright light therapy, is a treatment involving exposure to artificial light at controlled wavelengths and time points to treat a variety of medical and non-medical conditions. Most studied for Seasonal Affective Disorder (SAD), circadian rhythm sleep disorders, and other forms of depression, light therapy emulates the beneficial properties of natural sunlight.Light therapy is beneficial for various health conditions, including: Seasonal affective disorder (SAD) Depression and anxiety disorders Sleep disorders, such as insomnia Travel related jetlag Skin conditions, such as psoriasis and eczema Chronic pain, such as fibromyalgia What is light therapy and how does it work? The human body has a natural response to light, which helps regulate our sleep-wake cycle, mood, and overall well-being. Light therapy works by mimicking natural sunlight and stimulating the production of specific hormones and neurotransmitters in the brain. This imitation of sunlight is key in helping to set or reset our body's natural clock, which can improve mood-related issues.One example is the hormone melatonin, which helps regulate our circadian rhythms. Exposure to light, especially blue light, can - in the evening hours and at night - suppress the production of melatonin, in addition to making us more alert and energized. This is why it is often used to treat SAD or other forms of depression.Moreover, light therapy can also affect the production of serotonin, a neurotransmitter responsible for regulating mood (Serotonin is a precursor of Melatonin). Serotonin levels tend to be lower during the winter months when there is less sunlight, leading to symptoms of depression and anxiety. By increasing serotonin levels through light therapy, individuals may experience improved mood and reduced symptoms of depression. Types of Light Therapy There are different types of light therapy, each utilizing a specific wavelength or color of light. The most common types include UV, red, blue, and infrared light therapy. The different types of light therapies work by targeting specific cells or tissues in the body. For example, UV light therapy targets skin cells, while red and infrared light therapies target blood vessels and muscle tissue. UV Light Therapy UV (ultraviolet) light therapy uses ultraviolet rays to treat skin conditions such as psoriasis, vitiligo, and eczema. This type of light therapy works by slowing down the growth of skin cells and reducing inflammation. It is typically administered in a controlled medical setting using special lamps or light boxes. Red Light Therapy Red light therapy, also known as low-level laser therapy (LLLT), uses red or near-infrared light to promote healing and reduce pain and inflammation. It has been found effective in treating skin conditions, such as acne and rosacea, as well as reducing joint pain caused by conditions like arthritis. Red light therapy can be administered through specialized devices or in a clinical setting. Blue Light Therapy Blue light therapy is primarily used to treat circadian related issues (e.g. sleep, energy levels, digestion, etc.) as well as skin conditions such as acne. Circadian effects are elicited by directing light into the eyes, activating melanopsin in the photosensitive retinal ganglion cells responsible for non-image-forming visual functions. Moreover, these functions facilitate hormone secretion, synchronize circadian rhythms, and impact cognitive and affective processes. The skin condition treatment works by killing the bacteria that cause acne and reducing inflammation. This type of light therapy can be administered through special lamps or handheld devices. Infrared Light Therapy Infrared light therapy utilizes infrared rays to penetrate deep into the skin, providing relief for muscle and joint pain. It is also used to promote healing in wounds and injuries. This type is often administered through specialized devices or in a clinical setting. How does light therapy work? Light therapy operates on the principle of photobiomodulation, a process where light exposure stimulates cellular and tissue activity which sets off a series of biochemical reactions. As cells are exposed to light, they absorb photons and convert their energy into a form they can use to carry out vital functions, such as tissue repair and the production of collagen. This therapy has been shown to help support the production of adenosine triphosphate (ATP), the energy currency of the cell, thereby enhancing cellular metabolism and accelerating the healing and regeneration of tissues. In terms of circadian rhythm regulation, light therapy plays a crucial role by influencing the body’s internal biological clocks that dictate our sleep-wake patterns and energy levels. The timing of light exposure is key: morning light therapy can suppress the production of melatonin, the hormone that signals the duration of darkness to our body, and which can help promote alertness during the day. In contrast, dimming lights in the evening can help maintain melatonin levels, supporting the process of synchronization of our bodily rhythms. Additionally, light therapy has been found to increase serotonin production, a neurotransmitter associated with mood and well-being (Serotonin is a biosynthetic precursor of melatonin). This is particularly beneficial during winter months when daylight is limited, helping to alleviate symptoms associated with Seasonal Affective Disorder (SAD). Who is light therapy good for? Individuals with Seasonal Affective Disorder (SAD): Light therapy is a well-established treatment for SAD, a type of depression that occurs at a specific time of year, usually in the winter when daylight hours are shorter. Time of day of light exposure is of utmost importance to help treat SAD, because light at the wrong time of day can worsen SAD. People with Certain Sleep Disorders: Those with circadian rhythm sleep disorders, such as delayed sleep phase disorder, can benefit from light therapy. It helps to adjust their internal body clock to desired (often socially driven) times of wake and sleep. The time of day of light exposure is of utmost importance to help treat circadian rhythm and sleep disorders because light at the wrong time of day can worsen a disorder. Patients with Non-seasonal Depression: Emerging studies suggest that the treatment may also be effective for non-seasonal depression, potentially helping to improve mood and well-being in individuals with major depressive disorder. Time of day of light exposure is of utmost importance to help treat depression, because light at the wrong time of day can worsen a depression. Individuals with Certain Skin Conditions: Conditions like psoriasis, eczema, and vitiligo have been treated with UV light therapy, which can help to slow down cell growth and reduce inflammation. People with Jet Lag or Shift Work Disorder: This treatment can help adjust the body’s internal clock for those who travel frequently across time zones or work irregular hours, improving sleep and alertness. It’s important to note that while the method can be beneficial for these conditions, it should be used under the guidance of a healthcare professional to ensure it is appropriate for the individual’s specific health needs and to manage any potential side effects. To date, there is no off-the-shelf solution and any intervention using light in the context of shift- and night work is advised to be accompanied and supervised by a professional chronobiologist and expert on the non-visual effects of light in humans. Time of day of light exposure is of utmost importance to help treat related disorders, because light at the wrong time of day can worsen a disorder. Risks and side effects While light therapy is generally considered safe, it is not without potential risks and side effects. Awareness and proper management of these can help ensure a safe and effective treatment experience. Potential skin reactions Some individuals may experience skin reactions to light therapy specifically to UV and IR light therapy. Those with sensitive skin or conditions like lupus that can be exacerbated by light are especially prone to reaction. Reactions can include redness, irritation, or rash. UV-light therapy, used for conditions like psoriasis, carries a risk of skin burning similar to sunburn if not correctly monitored. Eye strain or damage: The eyes are particularly sensitive to light. Exposure to intense or prolonged light, especially very strong and unregulated UV blue light, can lead to eye strain. In some cases, without proper eye protection, there is a risk of damage to the retina. It is crucial to use light therapy devices that filter out UV light and to follow guidelines on duration and intensity of exposure. Precautions to take To mitigate risks, several precautions are recommended: Use light therapy devices that comply with safety standards and are recommended by health professionals. Start with shorter sessions and gradually increase duration under professional guidance. If using light therapy for skin conditions, apply sunscreen or other protective barriers as advised by a healthcare provider. Individuals with a history of skin cancer or retinal diseases should consult with a healthcare provider before beginning light therapy. Do not look directly into the light sources. Wear eye protection if recommended, especially for those with pre-existing eye conditions or when using light boxes that emit UV rays. Devices and equipment for light therapy Light boxes UV (ultraviolet) light therapy uses ultraviolet rays to treat skin conditions such as psoriasis, vitiligo, and eczema. This type of light therapy works by slowing down the growth of skin cells and reducing inflammation. It is typically administered in a controlled medical setting using special lamps or light boxes. Dawn simulators Another type of popular light therapy device is a dawn simulator. This device works by gradually increasing the amount of light in a room, mimicking the sunrise. It is commonly used to help regulate ease of waking up . Light therapy wearables Wearable light therapy devices, such as eye masks or glasses, are also becoming more popular, especially as they provide freedom of movement and typically shorter sessions with equivalent effectiveness as light boxes. These devices use LED lights to target specific areas of the body, and can be used for adjustment of internal body clocks, energy levels, minimizing jet lag and improving mental performance. It is advised to precheck whether the device of choice has been subjected to scientific studies to validate its effectiveness. How to choose the right device Identify your needs Determine the primary purpose of the light therapy. Consider consulting a health specialist on this topic. Different conditions require specific types of light therapy, such as bright light for mood disorders. Quality and safety Prioritize devices that are certified for safety and effectiveness. Look for ones that filter out harmful UV rays and have a proven track record of reliability. Size and portability Consider how you will use the device. If you travel frequently, a compact, portable model might be ideal. When crossing time zones during travel, please be aware that time points of light exposure need to be adjusted accordingly. A major contributor to the effectiveness of any light intervention is time of day with respect to the time of our body clocks and not the clocks on walls, on our wrists or our smartphones. For home use, a larger, stationary device could be more suitable. Features Evaluate the features of the device, such as adjustable light intensity, timers, personalized programs and the type of light emitted. These features can enhance the effectiveness and convenience of the therapy. User reviews Research user reviews to gauge the effectiveness and usability of the device. Real-world experiences can provide valuable insights into the device’s performance. Warranty and support A good warranty and responsive customer support are indicators of the manufacturer’s confidence in their product and their commitment to customer satisfaction. They also ensure you have assistance if issues arise. Conclusion Light therapy stands out as a versatile tool in managing various health issues, from mood disorders like SAD to sleep and circadian rhythm disturbances. Its role in syncing our internal clocks and improving overall wellness is significant. However, it’s important to remember that light therapy, while beneficial, is not a one-size-fits-all solution. Each individual’s needs and health conditions are unique. Therefore, consulting with healthcare professionals before embarking on a light therapy journey is crucial. They can provide tailored advice, ensuring that the therapy aligns with your specific health requirements and lifestyle. Alternatively, look for the device that provides personalized advice either via consultancy or software (e.g. App).
Written by Alex
Why Use Light Therapy Glasses?
Light therapy glasses provide a simple alternative for those who do not have time to sit in front of a light therapy lamp or have limited access to natural sunlight. You can get light therapy treatment while performing daily tasks like using a computer or reading a book with these glasses. They are also portable, allowing you to take them with you wherever you go. There are a couple of factors that you should consider when choosing your first light therapy glasses: Light Intensity: The effectiveness of light therapy depends on the intensity of the light source. To achieve optimal results, it is recommended to choose glasses with a light intensity lower than 10,000 lux due to the proximity of the eye. Wavelength: The ideal wavelength for light therapy is between 460 to 490 nanometers. This range is the most effective in regulating circadian rhythm and treating SAD. Adjustable Settings: Light therapy needs may differ from person to person, so it is important to find glasses with adjustable settings. Your light therapy sessions can be tailored to your desired intensity and length. Comfort and Style: Since you will be wearing these glasses for extended periods, it is important to find a comfortable pair. Why Choose AYO? AYO light therapy glasses are a top choice that meets all requirements. They provide optimal light intensity and wavelength, with UV protection and adjustable settings for personalized therapy. Their lightweight, stylish design ensures lasting comfort, making them a standout in the world of light therapy glasses. Our product has been honored with prestigious awards, including the esteemed Red Dot Award for Best Design and the National Sleep Foundation’s recognition for the Best Sleep Health & Wellness Product.
How Often Should I Wear Light Therapy Glasses?
Light therapy glasses are typically recommended to be used for 20-30 minutes per day, preferably in the morning. The reason behind this is that early-day exposure to strong light may help in regulating your body’s circadian rhythm, also known as the internal clock. This is crucial in controlling our sleep-wake cycle and general energy levels. The recommended duration of light therapy glasses usage may vary depending on your specific needs and circumstances. If you have been diagnosed with a certain sleep disorder or mood disorder, it’s best to consult with your doctor or healthcare provider. They can offer personalized advice on how often and when to use light therapy glasses. Light therapy glasses can be used for different durations based on individual preferences. It’s important to listen to your body and adjust accordingly. The frequency and duration of usage may vary, with some benefiting from multiple daily uses and others needing occasional use. Results may also be different from case to case, with noticeable effects in a few days for some and longer for others. Start with shorter sessions and increase duration if the effect is lacking. These glasses have multiple benefits, treating specific disorders and promoting overall well-being. Adding short daily sessions can improve mood, energy levels, and sleep quality. Use responsibly and try to get daylight or sunlight whenever you can to support better health
Are AYO Light Therapy Glasses Safe to Use?
When it comes to light therapy, safety is a critical factor. AYO takes this aspect seriously and has gone to great lengths to ensure the safety of its light therapy glasses. AYO glasses are a reliable choice due to several key points: AYO light therapy glasses are considered a “no risk” device, which complies with all relevant safety measures and certifications. Given their FCC and CE certifications, the glasses abide by the safety and legal requirements of the European Union and the United States. This adds to the assurance of AYO light therapy glasses’ safety. The glasses emit a safe level of blue-enriched white light that is within the prescribed range for light therapy, and it’s important to note that they are also UV and IR-free, ensuring a completely safe experience. Tested and verified by independent organizations such as TÜV Rheinland, an accredited provider of Photobiological safety and quality assurance services. AYO has also performed comprehensive research and clinical investigations to ensure safety and efficacy. AYO glasses prioritize user safety with a comfortable, lightweight, design and proven electromagnetic compatibility, and radiation safety. Additional Safety Features Automatic shut-off after 20 minutes of use, preventing overexposure to light. Adjustable brightness levels, allowing users to customize their light therapy experience based on their personal needs and sensitivity to light.
What Are the Side Effects of Light Therapy Glasses?
Light therapy glasses are non-invasive and drug-free. When using light therapy glasses, like any therapy, there may be potential side effects to consider. The most common side effect is eye strain or discomfort, which can happen if the glasses are not used properly or for too long. Follow the instructions of the manufacturer and take breaks when needed to avoid this issue. At first, some people may also feel headaches or lightheadedness, but these side effects should go away as they continue to use the product. Some people may experience mood and sleep pattern changes when using light therapy glasses. In some cases, light therapy may assist in breaking this cycle, leading to better sleep and mood. Remember to follow the instructions and avoid overuse. If you experience concerning side effects, stop using the glasses immediately and consult a healthcare professional. With proper usage, light therapy glasses can safely improve your health and well-being. Read more about the benefits here.
How Long Does it Take to See Results from Using Light Therapy Glasses?
Expected Timeline According to AYO customer reports, most people begin seeing results within a few days to 3 weeks of regular use. However, it’s important to note that this is not a guarantee and can vary from person to person. Additionally, the severity of symptoms can also influence the timeline. For those with mild symptoms, improvements may be seen within a few days of consistent use. On the other hand, those with more severe symptoms may need several weeks or even months to see noticeable changes. Factors That Affect Results The effectiveness of light therapy can be influenced by several factors, including: Severity of symptoms: Those with more severe symptoms may take longer to see results. Consistency: Using light therapy glasses consistently is key to seeing benefits. Skipping sessions or not using them as directed can delay results. Individual differences: Every person’s body responds differently to light therapy. Some people may see results sooner than others. Lifestyle and habits: Certain lifestyle factors, such as diet, exercise, and sleep patterns can also impact the efficacy of light therapy. It’s important to note that light therapy is not a quick fix. Like most treatments, it takes time for the body to respond and for changes to be noticeable. Patience and consistency are key when using light therapy glasses. Read about tips on how to use light therapy glasses most efficiently.
How Do I Use Light Therapy Glasses?
Choose the Right Light Therapy Glasses To use light therapy glasses, start by finding the right device for your needs. Research and choose a reputable brand like AYO, offering lightweight and stylish glasses with customizable light intensity levels. Determine Your Optimal Light Therapy Schedule Light therapy is most effective when done at specific times of the day. The optimal time for light therapy varies, so it’s important to find your ideal schedule. Certain brands offer a supplementary app that can generate a personalized schedule for light therapy based on your specific goals. A prime example is AYO’s complementary AYO – Circadian Health App. Set Up Your Environment To get the most out of your light therapy session, make sure you’re in a comfortable and relaxing environment. Find a quiet spot with minimal distractions, and adjust the lighting to your liking. Unlike light boxes, light therapy glasses offer mobility and can be used in dynamic environments, seamlessly blending with regular daily activities. The built-in timers on these devices eliminate the need for alarms, as they autonomously regulate the session duration. Wear Your Light Therapy Glasses Once you’ve chosen the right glasses and determined your schedule, it’s time to wear them! Put on your light therapy glasses for the recommended amount of time (around 20-30 minutes) and make sure to keep your eyes open during the session (please note that there is no need to look directly into the light). You can spend this time reading, working on a computer, or simply relaxing. Be Consistent Like any other form of therapy, consistency is key when using light therapy glasses. It’s recommended to use them daily to see the best results. You can also adjust the light intensity levels according to your needs and preferences. Tips for Getting the Most Out of Your Light Therapy Glasses Start with lower light intensity and gradually increase it over time. Use them in a normally-lit room Avoid using them within 2 hours before bedtime, as they may affect your sleep schedule unless you are trying to stay awake and pushing further your bedtime. Learn more about wearing them at night here. Make sure to consult with a knowledgeable professional before adding light therapy to your routine, especially if you have any pre-existing conditions or are taking medication.
Tips for Using Light Therapy Glasses
Light therapy glasses are an innovative solution to provide light therapy treatment in a convenient and modern way. This type of therapy is beneficial for people who suffer from seasonal affective disorder (SAD), jet lag, or sleep disorders, among others. They can also be used to improve one’s overall health and support a healthier lifestyle. If you are considering using light therapy glasses as part of your wellness routine, here are some tips to help you make the most out of this treatment. Determine the Best Time for Your Light Therapy Session The effectiveness of light therapy glasses depends on using them at the right time. It is recommended to use light therapy glasses in the morning, within an hour after waking up. This will help regulate your body’s natural circadian rhythm and improve your energy levels throughout the day. Exceptions may apply based on your specific goals, so consider opting for light therapy glasses that come with either a complementary app for a personalized schedule or include consultation services. Use Light Therapy Glasses in Appropriate Lighting Conditions To maximize the benefits of light therapy glasses, it is important to use them in a room with ambient light. This will ensure that your eyes receive the recommended amount of light without straining them. Avoid using these glasses in a fully dark or very dark room, as this can cause eye discomfort and reduce the effectiveness of the therapy. Be Consistent with Your Treatment Like any other treatment, consistency is key when using light therapy glasses. It may take a few weeks before you start noticing improvements in your symptoms, so it is important to stick to your treatment routine. Make sure to use the glasses every day at the same time for the recommended duration to see the best results. Adjust the Duration and Distance The duration and distance of your light therapy session may vary depending on the intensity of your glasses and your personal needs. It is recommended to start with shorter sessions, around 20 minutes, and gradually increase the duration as needed. Additionally, fine tune the distances from your eyes to find what works best for you. Take Breaks and Listen to Your Body While light therapy glasses can provide numerous benefits, it is important to listen to your body and take breaks when needed. If you experience eye strain or discomfort during a session, take a short break and resume later. Additionally, if you start feeling overly anxious or restless, it may be a sign to decrease the duration or distance of your sessions.
How Does Light Therapy Treat Seasonal Affective Disorder (SAD)?
Seasonal Affective Disorder or in short SAD, is a type of depression that occurs during the darker autumn and winter months. The absence of light can challenge the process of synchronization of our body’s natural internal clock. This can result in mood swings, varying energy levels, and unnatural sleep patterns. Light therapy glasses work by mimicking natural outdoor light. They produce bright light that increases serotonin production. Serotonin is a neurotransmitter that is involved in the regulation of mood and improves well-being. This increase in serotonin can help alleviate symptoms of SAD such as fatigue, low energy, and changes in appetite. Light therapy can also help regulate our body’s internal biological clock and improve sleep patterns. Using light therapy glasses for just 20-30 minutes a day is an effective treatment for SAD. They are compact and can easily fit into your daily routine. Unlike traditional antidepressant medications, light therapy has minimal side effects and does not require a prescription. In addition, light therapy glasses are a non-invasive and drug-free treatment option, appealing to those who prefer natural remedies.
Can Light Therapy Prevent Seasonal Affective Disorder?
As we enter the colder, darker months of the year, many people experience decreased mood and energy levels. As for most people, this phenomenon is of no concern, people are suffering from a related condition also known as seasonal affective disorder (SAD), a type of depression that is triggered by changes in seasons. Symptoms of Seasonal Affective Disorder Persistent low mood Loss of interest in activities Changes in appetite or weight Difficulty sleeping, either oversleeping or not being able to sleep enough Low energy levels and fatigue Difficulty concentrating Feeling hopeless or worthless These symptoms can significantly impact a person’s daily life and overall well-being. But the good news is that there are ways to prevent SAD from occurring in the first place. How Light Therapy Glasses Can Help Due to reduced exposure to natural sunlight, our bodies produce more melatonin. This can contribute to symptoms of SAD. Light therapy can aid in regulating the body’s production of melatonin. This, in turn, can help improve mood and energy levels. Multiple studies have shown that light therapy can be an effective treatment for SAD, with some even suggesting it as a preventive measure. Studies have shown that people utilizing light therapy have significantly fewer symptoms of SAD than those who do not. Check out the other benefits of light therapy glasses.
