How Many Hours of Light Therapy Per Day? Find Out What Works Best!

When it comes to light therapy, figuring out how many hours per day you should be using it can be a bit confusing. I mean, you’ve probably heard about it being used for conditions like Seasonal Affective Disorder (SAD) or even to improve sleep and mood, but how much time is actually needed to feel those benefits? Well, you’re not alone in wondering. I’ve been there too, trying to balance the right amount of light exposure without overdoing it. Let’s dive into this topic and figure it out together!

What is Light Therapy and Why Does It Work?

First things first, light therapy is a treatment that involves exposure to a light source that mimics natural sunlight. It’s commonly used to treat Seasonal Affective Disorder (SAD), insomnia, and even depression. The light helps to regulate your circadian rhythm, which is basically your internal clock that affects when you feel sleepy and when you feel awake. But how does that translate into the number of hours you should be sitting in front of a light box?

Why Do We Need Light Therapy?

Light, especially natural sunlight, plays a huge role in regulating the production of serotonin, a neurotransmitter that makes you feel good. It also impacts melatonin, the hormone that controls your sleep-wake cycle. When you don’t get enough natural light, especially in the winter months, your brain can get a little confused, and that’s where light therapy steps in to help reset your system. It’s like giving your brain a “boost” of sunshine.

How Many Hours of Light Therapy Do You Actually Need?

Okay, here’s where it gets a bit tricky. The general recommendation is that you should get anywhere between 20 minutes to 2 hours of light therapy per day, depending on the intensity of the light and your individual needs. But hold on, don’t go rushing out to get the brightest light box you can find just yet.

The 10,000 Lux Rule

Most studies suggest that light therapy works best with a light box that delivers 10,000 lux (a measure of light intensity). If you’re using one of these, you’ll likely need about 20 to 30 minutes of exposure each morning. You want to sit about 12-18 inches away from the light box, but not directly staring into it (you don’t need to go all vampire-mode on it!).

The Duration: More Isn’t Always Better

You might be thinking, “Okay, cool, but can I do more? Will that make it work faster or better?” Well, here’s the thing: You can overdo it. Too much light therapy can actually cause headaches or eye strain. That’s why starting with a shorter duration (about 30 minutes) is usually recommended, and then gradually increasing it as needed. In my own experience, I’ve found that 30 minutes in the morning works wonders without feeling overexposed. But, hey, everyone’s different.

When Is the Best Time to Do Light Therapy?

Here’s a little tidbit I learned from a chat with a colleague who uses light therapy to combat winter blues—timing matters. The best time to do light therapy is in the morning. Yep, getting that early dose of artificial sunlight helps you reset your internal clock and start the day with energy. It’s like a coffee for your brain but without the jittery side effects!

Morning Light Exposure: Why It’s Important

Morning exposure to bright light helps regulate your circadian rhythm by suppressing melatonin in the morning hours, signaling to your brain that it’s time to wake up and be alert. It also boosts serotonin, which helps with mood stabilization. But here’s where I made a mistake: I used to do my light therapy late in the afternoon, and that totally messed with my sleep patterns. Lesson learned—if you’re aiming for better sleep at night, make sure your therapy is done early.

Can Light Therapy Replace Natural Sunlight?

Here’s a question I’ve struggled with—does light therapy replace the need for natural sunlight? The short answer is no. As much as light therapy can mimic natural sunlight, it’s still not quite the same as actually being outside. However, it can definitely help bridge the gap, especially if you live somewhere with long winters or limited sunlight.

Natural Light vs. Artificial Light Therapy

Natural sunlight provides a full spectrum of light, including UV rays, which light boxes don’t have. So, while a light box is fantastic, nothing quite beats a walk outside in the sun if you can manage it. If you’re not able to get outside much, light therapy is still a great option. I personally try to go for a quick walk when I can, just to get that extra dose of sunlight alongside my therapy.

How to Maximize the Effectiveness of Light Therapy

To get the most out of your light therapy sessions, there are a few tips I’ve picked up along the way. Don’t just plop yourself in front of the light and expect magic to happen. You’ve got to make sure you're doing it right.

Consistency is Key

The key to success with light therapy is consistency. Just like with anything else, doing it every day is crucial to seeing the benefits. Even on cloudy days or if you're feeling "meh", keep up the routine. Trust me, I’ve missed a few days before and noticed that my mood wasn’t quite as good. It’s like a vitamin for your brain!

Create the Right Environment

Make sure your space is quiet, comfortable, and free from distractions during your light therapy session. Try using it during a time when you can relax, read, or catch up on a podcast. This way, you’re multitasking your relaxation with therapy, which is a win-win!

Conclusion: Finding Your Sweet Spot

In the end, the number of hours you need depends on your own needs and your light box’s intensity. Start small (20-30 minutes) and increase the duration if necessary, but remember: more isn’t always better. And most importantly, do it at the right time—morning exposure is key. If you're consistent and set up the right environment, light therapy can help you feel brighter and more energized.

Now, go ahead, give it a try! It might just be the boost you’ve been looking for.

Is 165 cm normal for a 15 year old?

The predicted height for a female, based on your parents heights, is 155 to 165cm. Most 15 year old girls are nearly done growing. I was too. It's a very normal height for a girl.

Is 160 cm too tall for a 12 year old?

How Tall Should a 12 Year Old Be? We can only speak to national average heights here in North America, whereby, a 12 year old girl would be between 137 cm to 162 cm tall (4-1/2 to 5-1/3 feet). A 12 year old boy should be between 137 cm to 160 cm tall (4-1/2 to 5-1/4 feet).

How tall is a average 15 year old?

Average Height to Weight for Teenage Boys - 13 to 20 Years

How to get taller at 18?

Staying physically active is even more essential from childhood to grow and improve overall health. But taking it up even in adulthood can help you add a few inches to your height. Strength-building exercises, yoga, jumping rope, and biking all can help to increase your flexibility and grow a few inches taller.

Is 5.7 a good height for a 15 year old boy?

Generally speaking, the average height for 15 year olds girls is 62.9 inches (or 159.7 cm). On the other hand, teen boys at the age of 15 have a much higher average height, which is 67.0 inches (or 170.1 cm).

Can you grow between 16 and 18?

Most girls stop growing taller by age 14 or 15. However, after their early teenage growth spurt, boys continue gaining height at a gradual pace until around 18. Note that some kids will stop growing earlier and others may keep growing a year or two more.

Can you grow 1 cm after 17?

Even with a healthy diet, most people's height won't increase after age 18 to 20. The graph below shows the rate of growth from birth to age 20. As you can see, the growth lines fall to zero between ages 18 and 20 ( 7 , 8 ). The reason why your height stops increasing is your bones, specifically your growth plates.