Natural Sleep Enhancement through Light Therapy

Insomnia has become quite a common sleeping condition among people! More than 50%-60% of adults are reported to have insomnia at some time in their lives. 

[Source: NIH.Gov]

Now, you may wonder what insomnia could do to your body. 

It’s not only the body that gets affected. Insomnia may lead to mood, energy, and general well-being changes. 

However, one of the safest and drug-free treatments could be light therapy. The light therapy modifies your sleep cycles (circadian rhythm) to improve sleep quality. 

So, is light therapy only for better sleep quality, or does it have other benefits? 

Understanding Light Therapy

What is Light Therapy?

Light therapy is a course of treatment that uses special light to help with different health issues. 

It’s most often used for skin problems, mood disorders including SAD, and sleep disorders. 

In this treatment, patients sit near a light source—such as a lightbox or lamp—that resembles natural sunlight. This helps to improve mood and regulate biological rhythms.

Light Therapy: From Ancient Times to the Present Day

People have known the significant healing power of sunlight since ancient times. The concept is pretty much the same with light therapy. The only difference is that you can control the light intensity and take these treatments at any time of the day. 

• Skin Disorders: Psoriasis, eczema, and acne can be treated using ultraviolet or visible light.
• Mood Disorders: Beneficial for SAD patients and depressed individuals, it works by increasing serotonin levels and normalizing the internal bodily clock.
• Sleep Problems: Fixes the internal clock, helping people with odd sleep and wake times.

Light Therapy and its Wavelengths

Source: (Platinum Therapy Lights)

Light therapy uses different wavelengths of light that differ in their effects:

• Red Light (600-700 nm): Deep into the skin, it helps make more collagen, lower swelling, and heal faster. It refreshes the skin and is good for wound healing.
• Blue Light (400-495 nm): Kills the bacteria that induce acne, reducing oil production, and hence helping control the breakout. 
• Greenlight (495-570 nm): It reduces redness and dark spots, leaving the skin with an even complexion. 

Again, the success of this treatment will depend on the wavelength, exposure time, and response to the light. 

For example, higher intensities of light-10,000 lux are used for SAD treatment, while much-curfew instates are required for skin treatment.

The Science Behind Light and Sleep Cycles

Circadian rhythm is the body’s internal clock that regulates the operations critical to the animal body in a 24-hour circle, such as sleep-wake cycles. 

Here’s how it works-

• In daytime: Light suppresses the secretion of melatonin, a sleep hormone that chemically keeps you awake via light and darkness.
• During nighttime: Melatonin’s concentration rises with the decrease in light, signaling an onset of sleep. 

Circadian rhythms help your sleep patterns align with the day-night cycle, ensuring good health.

How Artificial Light Affects Your Sleep? 

Artificial light, especially blue light from screens and LED bulbs interferes with circadian rhythms by delaying melatonin production. 

Evening exposure can push your sleep time later, leading to poor-quality rest and an increased risk of sleep disorders.

The Role of Light and Melatonin

Melatonin and Light Exposure

Melatonin, secreted by the pineal gland, determines whether you feel sleepiness or alertness. This light exposure directly affects its secretion:

• Blue Light (400-495 nm): this suppresses melatonin, thereby delaying sleep. It keeps you awake quite well and is detrimental during night sleeping.
• Red Light (600-700 nm): It has minimal effect on melatonin – thus a better choice at night for lighting.
• Natural Light: The sun’s daytime light promotes a proper circadian rhythm. It enhances alertness in the morning and triggers melatonin at night.

Comparison among Red, Blue, and Natural Light

• Blue Light: Increases alertness but upsets sleep if taken in the evening.
• Red Light: Relaxes and does not interfere with melatonin; hence, it can be used at night.
• Natural Light: The internal clock should be aligned with the environmental time to have a properly balanced circadian rhythm.

Benefits of Light Therapy for Sleep

Improved quality and duration of sleep

Light therapy readjusts the internal biological clock, or the circadian rhythm, which is essential for good cycles of sleep and wakefulness. 

Readjustment is essential in maintaining consistency and restoring sleep patterns. Bright light exposure, especially in the morning, stimulates the brain to wake up and become alert, helping the body understand the sleeping time. 

Consistency could eventually yield great improvements in the quality and duration of sleep by reducing latency for falling asleep and extending the sleeping period.

It has been found that light therapy is efficient in treating insomnia, and continuous light can reduce insomnia symptoms. 

Light therapy offers a non-invasive, natural way to reinstate a regular sleep-wake cycle for people suffering from sleeping disorders. 

Better Mood and Energy

It’s great for improving mood and energizing. It enhances serotonin production in the brain via neurotransmitters, the most significant modulators of mood, feelings, and general well-being. 

High serotonin levels translate into happiness and a sense of well-being. This is why, light therapy is very effective against: 

• Sadness
• Irritability
• Low energy

This is very useful during the cold months when the days are short and less natural sunlight is available to help people with SAD. 

SAD is a type of depression that happens in winter because of inadequate sunlight exposure, and this may have symptoms such as: 

• Tiredness
• Low mood
• Lack of motivation

Light therapy only mimics natural sunlight, effectively stimulating serotonin production and making people happier, motivated, and less tired. 

Many users reported having more energy throughout the day, which helped them being more productive

[Source: Reddit]

[Source: Reddit]

Relief from Insomnia and SAD Symptoms

Light therapy has been considered one of the most effective treatments for Seasonal Affective Disorder because people do not get enough sunlight during winter. 

The therapy works to balance melatonin, the sleep hormone, and serotonin levels in the brain, which usually become out of balance during the winter months. 

Light therapy normalizes these levels and, in doing so, often helps alleviate common symptoms of SAD, such as: 

• Lethargy
• Sadness
• Lack of motivation

Users often begin noticing improvements within one week of starting light therapy. For many, symptoms of depression begin to subside as they experience more energy, better mood, and an overall sense of well-being. 

Apart from addressing the mood-related symptoms of SAD, light therapy regulates sleep. By regulating the circadian rhythm, light therapy promotes increments in the quality and length of sleep, ensuring that sleep is more continuous without frequent wake-ups. 

Reduction of sleep disturbances means fewer night-time wakings and a deeper, restorative sleep that makes them get up fresher and more energized in the morning.

Also check: How I sleep at night knowing I’m failing all my CL – Tymoff

Types of Light Therapy for Sleep

Red Light Therapy: The Sleep-Friendly Solution

Red light therapy is increasingly recognized for its sleep-enhancing properties. Studies show that exposure to red light can: 

• Promote relaxation
• Lower anxiety
• Improve sleep quality

Unlike blue light, red light minimally disrupts circadian rhythms, making it ideal for evening use. 

Many users report waking up fresher and less disturbed during the night after incorporating red light therapy into their bedtime routine.

Blue Light Therapy: Timing is Everything

Blue light therapy is a mighty weapon in circadian rhythm regulation. In the morning, blue light suppresses melatonin, signaling wake-up in the body and increasing daytime alertness. 

For this reason, it is quite effective for people who have a delayed sleep phase syndrome and insomnia. 

Exposure to blue light in the morning improves sleep quality at night and increases energy levels throughout the day. 

However, this light must be avoided during nighttime as it interferes with melatonin production, leading to much later than normal.

Natural Light: The Power of Morning Sunlight

Morning sunlight naturally resets the circadian rhythm because it signals the brain to reset and awaken in the morning. 

Frequent exposure to natural light improves the ability of individuals to fall asleep faster and have quality sleep. 

Simple habits, like being outdoors in the morning or even sitting beside a window, reinforce good circadian rhythms. This can help maintain sleep for those who suffer from sleep deficiency.

How to Implement Light Therapy for Better Sleep? 

Best Practices of Light Therapy

• Timing: Within one hour of waking, the morning is considered the best time for light therapy. Early exposure is very similar to natural sunlight and thus helps your circadian rhythm. 
• Suggested window: Schedule sessions between 6:00 a.m. and 9:00 a.m. for better results to feel more alert and set your internal body clock. 

Duration

• Initial Sessions: Start with 20 to 30 minutes daily. Ideally, the lamp should be emitting 10,000 lux.
• Adjustments: If one does not feel any improvement within 10–14 days, session length can gradually increase.
• Precautions: Avoid overexposure; this could lead to complications involving eye strain or headaches.
  

How to Choose the Correct Light Therapy Lamp?

Light Intensity

Lamps emitting 10,000 lux will be used when effective and shorter sessions are desired.

Lower-intensity devices (5,000 lux) can be used but require 45–60 minutes of exposure.

Type of Lamp

Get a full-spectrum fluorescent or LED light therapy lamp designed for this purpose.

Avoid tanning beds and sunlamps because they can harm your skin and eyes.

Portability and Comfort

Choose a device that suits your routine, such as a desk lamp for home use or a portable visor for more mobility.

Ensure it can be positioned 16–24 inches from your eyes for safe and effective exposure.

Integrating Light Therapy Into Your Day

Morning Use

Incorporate light therapy into daily activities, such as:

• Eating breakfast
• Reading or working at your desk

This multitasking approach makes it easier to stick to the routine and ensures consistency.

FAQ

What is light therapy, and how does it help with sleep?

Light therapy is a simple, drug-free way to treat some sleep disorders. It can help your body’s internal clock reset and can help improve sleep. Since insomnia can be a symptom of other health conditions, consult your doctor before using a lightbox.

Is light therapy scientifically proven to improve sleep?

Light therapy does not cure insomnia, depression, or any other conditions; it can only increase your energy and regulate your sleep-wake cycle. It may take some days or even weeks to show its effect.

What are the best types of light for enhancing sleep?

Red and amber are the best nightlight colors for sleep because they are warm and soothing. These colors are believed to support melatonin production, which helps promote restful sleep.

How long does it take for light therapy to work for sleep issues?

Light therapy may have effects in a few days, though it may take up to two weeks for any noticeable change. Though not for everybody, a good chance with a doctor’s consultation of the best light therapy box may be worthwhile.

Are there any side effects of light therapy?

Light therapy is generally safe, but it may cause side effects such as irritability, headache, eye strain, sleep disturbance, or insomnia. Mild visual problems may also occur, usually disappearing within a few days.

So, Is Light Therapy an Ideal Treatment Method for Your Natural Sleep Enhancement? 

Sleep is indispensable to one’s health, and light therapy improves it naturally. Light therapy manages the circadian rhythm and can improve sleep quality. Learn about different light therapy options and how to get started with light therapy to start seeing real benefits for yourself.