A previous blog was about what light therapy is and how it works. Not read yet? You can find it here.
When it’s difficult to be outside enough to expose yourself to daylight, this can lead to complaints, such as having difficulty getting out of bed in the morning, a less good mood. Sometimes it can cause more serious problems such as poor sleep or SAD (winter depression). A natural remedy for this is light therapy, for example through light glasses.
Read in this article how and when you can best apply light therapy.
Note: These are general guidelines. Always read the manual and instructions of your own light therapy glasses. This blog does not substitute the personal advice of your health professional, especially if you are dealing with, for example, a sensitivity light (due to certain medications), epilepsy, an eye disease, depression of bipolar disorder.
How long do you use the light therapy glasses
Clinical research shows that a 20-minute treatment per day contributes to better sleep, more energy, and a greater sense of well-being. These results are caused by the influence of the light therapy on your circadian rhythm.
If you think one 20-minute session of light therapy isn’t enough, you can do a second or even a third session. It is not recommended to use light glasses more than 60 minutes, because the positive effects of light therapy doesn’t increase after 1 hour.
You can wear the light glasses during your daily routine. That way it doesn't cost any extra time. The time of the day at which you apply light therapy depends on your personal goal.
Bye, bye, winterblues
Whether you're dealing with winter depression (SAD) or winter blues, or finding yourself feeling gloomy and listless in the fall or winter, light therapy can help. By imitating sunlight, you can remove lack of energy and motivation.
Use your light glasses immediately after getting up in the morning and if necessary do an extra session in the afternoon.
Less tired, more energy
The light therapy glasses help with fatigue if you have little energy in the afternoon. Your body reacts positively to the light on a sunny day. Light therapy mimics this effect. After a session with your light glasses you will soon experience more energy.
Also applicable here: use your light therapy glasses when getting up in the morning. Or if you have a dip in your energy level in the afternoon. Do not use the light therapy 1-2 hours before going to sleep. The light can disturb your sleep.
Sleep better
Light therapy can help you improve with various sleeping problems.
Falling asleep too early: Do you tend to fall asleep on the couch very early? Use the light glasses around that time. Then you inhibit the production of melatonin, so that it can rise again a little later, so you fall asleep at a normal time.
Problems staying asleep: If you are sleepy in the evening and are already awake at about 4 or 5 am, you may be dealing with an 'early sleep phase'. To sleep better at night, use the light glasses about 2 hours before you go to sleep. This supports you in shifting your sleep phase.
Sleeping problems: Are you falling asleep very late at night? Then use your light therapy glasses in the morning, right after getting up. In the evening, avoid using screens (TV, computer, mobile phone) and bright light. This can help you falling asleep earlier.
Irregular shifts
Night shifts often cost extra energy. There is no fixed day-night rhythm if you work alternating shifts. Light therapy can help you be fit and alert at work and sleep better afterwards.
Apply light therapy shortly before you go to work. Do another session during your break, if you feel tired. Try to avoid daylight after work to sleep better.
Improve performance
Do you want to perform good at work or in sports? Take one session with your light glasses about an hour in advance. This gives you an extra boost and supports you in delivering a better performance.
When will I notice the effect?
This differs per person. Some experience the effect already after the first use. For example, they are more alert or have more energy. Others notice the effect in 1 to 4 weeks with daily use. This depends, among other things, on the purpose of the light therapy.
Questions
Do you have questions about light therapy in your situation? Feel free to email me at info@woordenwelzijn.nl. I would like to help you.
Interested in light therapy glasses?
The AYOlite light therapy glasses are now for sale at Word and Well-being. Are you interested? Click here to go to the webshop.
An appropriate gift is ready for the first 10 customers to celebrate the opening of the webshop together! We only ship for free to addresses in The Netherlands.
You can ask questions about light therapy by sending an e-mail to info@woordenwelzijn.nl. I would like to help you.
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