Light therapy for seasonal depression

Light therapy is used to combat seasonal depression, improve mood, and reduce fatigue, according to reports. It involves exposure to artificial light, typically in the morning, for 30 minutes while performing daily activities such as having breakfast or reading.

Devices and usage

Light therapy devices come in various forms, including large light panels, round lamps, and glasses, with some offering adjustable power levels and session durations ranging from 20 to 30 minutes. For the therapy to be effective, it is important to use it daily within the hour following waking and to start the process as early as autumn.

Scientific explanation

Professor Pierre Alexis Geoffroy, a psychiatrist specializing in sleep, explains that light captured at the level of the eye affects the regulation of the biological clock and emotional regulation centers. Studies have validated the technique and demonstrated its positive effects on seasonal depression, helping to improve mood, regulate sleep rhythms, and increase alertness and energy during autumn and winter.

Choosing a device

When choosing a light therapy device, it is recommended to look for a device that delivers at least 10,000 lux, as most studies have been conducted with devices of this intensity. The device should be large enough to ensure adequate exposure without requiring the user to place their face too close. Prices for lamps range from about 100 euros, while light therapy glasses cost approximately 200 euros. It is also advisable to choose a device with CE marking to ensure it is free from UV emissions and complies with safety standards.

Safety and alternatives

While light therapy is generally well tolerated, users should be cautious of potential side effects such as headaches, eye discomfort, or difficulty sleeping. If these occur, sessions should be spaced out or exposure time reduced, and sessions should not be conducted too late in the day. Individuals with eye conditions are advised to consult an ophthalmologist before starting the therapy. For those who prefer not to invest in a device, going outside even on gray days is recommended, as natural light remains the most effective option.