Aarushi Bhadury

Can Light Therapy Help You Get Your Sleep Back On Track?

Light Therapy For Sleep (Credit-Canva)

Ever feel like your sleep schedule is completely off? It might sound strange, but light can actually be a powerful tool to help you sleep better, especially if your inbuild body clock has been out of order. There are many reasons why a person’s <span>sleep schedule gets ruined</span>, you get into a habit of staying up late whether it is to complete work, or a lot of people go through this phenomenon called <span>bedtime revenge procrastination</span>, where they stay up late because they wish to have some down time after long days of working and not having time to spend on themselves. These may seem like small things, but they soon add up and can cause sleep issues. But can light therapy help you <span>get on track with your sleep</span>? 

<h2>What Is Light Therapy And How Does It Help?</h2>

Light therapy, sometimes called phototherapy, mirrors the feeling of getting sunshine indoors. It uses a special light that's brighter than your usual house lights but not as harsh as direct sunlight. Usually, you sit near a "light box," you do this for a set time each day, usually at the same time. Think of it as resetting your internal clock, it's a simple, at-home way to tackle certain sleep and mood problems. 

Our bodies have an internal clock, called the <span>circadian rhythm</span>, that controls when we feel sleepy or awake. This clock relies on cues from the environment, mainly light and darkness, basically it is supposed to feel down and sleepy when it is night and wake, conscious in the morning, but when you are staying up late and waking up late, it confuses your body and messes up the clock. When this clock gets messed up, you might have trouble falling asleep, staying asleep, or feeling tired all day. Light therapy can help fix this by mimicking natural daylight. The bright light tells your brain it's daytime, which stops it from making melatonin (the sleep hormone) and wakes you up. This can lead to better sleep, a more regular sleep schedule, and less daytime tiredness. 

Choosing the right light box is important for getting the most out of therapy. It's best to speak to your doctor first to make sure your sleep problems are related to your internal clock and to get advice on the best treatment. If they recommend light therapy, they can tell you how bright the light should be and how long you should use it. When choosing a light box, make sure it blocks harmful UV rays and has the right light intensity (measured in lux). You'll also want to think about the size and style – some sit on a table, others are portable glasses. Choose something that fits your lifestyle, so you'll use it. Many times, people will make the purchase and then find excuses not to use it, try building a routine around it and work towards good sleep. 

Timing is everything with light therapy. Depending on your specific sleep problem, you'll usually use the light box either in the morning after you wake up or in the early evening before you start feeling tired. If you have trouble falling asleep at a normal time, morning light is usually best. If you're feeling sleepy too early in the evening, evening light might be better. Look out for side effects like eye strain, headaches, feeling sick to your stomach, or being irritable. Generally, it is safe, but it is best if you consult your doctor to avoid any other issues. 

Health Conditions A-Z

health

Light Therapy For Sleep

circadian rhythm

bedtime revenge procrastination

get on track with your sleep

Sleep Well

sleep schedule gets ruined

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Ever feel like your sleep schedule is completely off? It might sound strange, but light can actually be a powerful tool to help you sleep better, especially if your inbuild body clock has been out of order. There are many reasons why a person’s sleep schedule gets ruined, you get into a habit of staying up late whether it is to complete work, or a lot of people go through this phenomenon called bedtime revenge procrastination, where they stay up late because they wish to have some down time after long days of working and not having time to spend on themselves. These may seem like small things, but they soon add up and can cause sleep issues. But can light therapy help you get on track with your sleep? What Is Light Therapy And How Does It Help?Light therapy, sometimes called phototherapy, mirrors the feeling of getting sunshine indoors. It uses a special light that's brighter than your usual house lights but not as harsh as direct sunlight. Usually, you sit near a "light box," you do this for a set time each day, usually at the same time. Think of it as resetting your internal clock, it's a simple, at-home way to tackle certain sleep and mood problems. Our bodies have an internal clock, called the circadian rhythm, that controls when we feel sleepy or awake. This clock relies on cues from the environment, mainly light and darkness, basically it is supposed to feel down and sleepy when it is night and wake, conscious in the morning, but when you are staying up late and waking up late, it confuses your body and messes up the clock. When this clock gets messed up, you might have trouble falling asleep, staying asleep, or feeling tired all day. Light therapy can help fix this by mimicking natural daylight. The bright light tells your brain it's daytime, which stops it from making melatonin (the sleep hormone) and wakes you up. This can lead to better sleep, a more regular sleep schedule, and less daytime tiredness. Picking the Right Light BoxChoosing the right light box is important for getting the most out of therapy. It's best to speak to your doctor first to make sure your sleep problems are related to your internal clock and to get advice on the best treatment. If they recommend light therapy, they can tell you how bright the light should be and how long you should use it. When choosing a light box, make sure it blocks harmful UV rays and has the right light intensity (measured in lux). You'll also want to think about the size and style – some sit on a table, others are portable glasses. Choose something that fits your lifestyle, so you'll use it. Many times, people will make the purchase and then find excuses not to use it, try building a routine around it and work towards good sleep. Timing is everything with light therapy. Depending on your specific sleep problem, you'll usually use the light box either in the morning after you wake up or in the early evening before you start feeling tired. If you have trouble falling asleep at a normal time, morning light is usually best. If you're feeling sleepy too early in the evening, evening light might be better. Look out for side effects like eye strain, headaches, feeling sick to your stomach, or being irritable. Generally, it is safe, but it is best if you consult your doctor to avoid any other issues. 