You might have heard about this weird thing called light therapy before. You blast yourself with bright light, maybe in different colors, and, somehow, that’s supposed to help you feel better. But what is it and how does it work? What kinds are there? Is it right for your needs? How do you even get started?
Good news, that’s what we’re talking about today!
What is Light Therapy?
Light therapy, also called phototherapy, is a safe, non-invasive, and drug-free treatment that has been used for many years to treat seasonal affective disorder (SAD), circadian rhythm disorders, and other medical conditions. There are many types of light therapy used in medicine, but only a few have been tested for use in mental health disorders. Light boxes that emit therapeutic frequencies are available over-the-counter at pharmacies or online. Some models can be set to give off both red or blue light, depending on your needs.
The most common types of light therapy are red light therapy (RLT) and blue light therapy (BLT).
RED LIGHT THERAPY (RLT)
A low-energy laser that shines red, often created with Light Emitting Diodes (LED) that only give off light in the red frequencies. Normally, RLT devices shine somewhere between 633 nanometers (nm), a deep red that penetrates the skin to affect mitochondria, up to 850nm, a near-infrared light that goes even deeper into body tissues.
BLUE LIGHT THERAPY (BLT)
Unfortunately, BLT does not include any bacon, much to the disappointment of many, but it is good for treating some physical and mental ailments. A BLT lightbox emits light at a frequency between 405nm and 500nm, which is a much more narrow band than RLT. One of the most useful features of this wavelength span is how it mimics outdoor lighting.
So what does it look like?
Great question, have a picture!
The RLT range starts somewhere around Orange Red (633nm) and ends well into the infrared (>780nm), which humans can’t see with our squishy eye bits.
The BLT range starts at Indigo (400nm) and ends around Medium Spring Green (500nm).
Fun facts: the highest wavelength humans can see is Maroon (780nm), and the lowest is Palatinate Purple (380nm). When that comes up at trivia night, you’ll thank me.
What does Light Therapy help with?
Physically, RLT can help treat pain symptoms and improve wound healing. Mentally, RLT has been shown to improve symptoms of depression, anxiety, and sleep problems. Combining the two, there is some evidence that RLT can help stroke patients recover faster by stimulating nerve impulses in the brain.
BLT is particularly helpful with physical ailments related to the skin, acting as an anti-inflammatory and anti-proliferative (i.e., inhibits cell growth). Skin-related diseases like atopic dermatitis, eczema, and psoriasis which are all inflammatory and proliferative. It can also help reduce itching, may promote hair growth, and shows promise as a treatment option for acne.
Notably, BLT has proven more effective for seasonal affective disorder (SAD), also commonly called seasonal depression. This differs from major depressive disorder (i.e., “normal” depression) because it occurs on a seasonal cycle, sometimes better and sometimes worse depending on the year. The governing theory is this happens because of the lessened amount of sunlight we get in the fall/winter months, and BLT helps because it mimics UV-free sunlight.
What options are there to receive Light Therapy safely?
There are three ways to add LT to your regular health and wellness plan. They range from absolutely free to potentially expensive.
STOP!
Before you try any new treatment, talk to your healthcare provider first. Light therapy is fairly safe as long as it’s done correctly, but it might not be the right choice for people with certain conditions like light sensitivity. They should be able to direct you on proper usage.
OPTION 1: GO OUTSIDE AND GET SOME SUN!
At the time of this writing, this is a completely free option that’s available to almost everyone. Yes, almost everyone, because some people like in the Antarctic, some are in prison, etc.. BLT, in particular, seems to work by mimicking sunlight so going outside is a solid option to help combat SAD. You won’t get as much RLT benefit from this one, but it still won’t hurt!
OPTION 2: BUY A LIGHT THERAPY BOX
More expensive than free but probably less expensive than a trip to the doctor for many people.
You can find models built for RLT, BLT, or a combination, depending on which LEDs they include in the device. It should specifically tell you what wavelengths or frequencies the device provides so you can make an informed decision.
Avoid fluorescent bulbs (i.e., old-school light bulbs) since they emit a mix of wavelengths, most of which you don’t need for BLT or RLT. LED options have targeted output ranges to get the most out of the treatment.
When you look at the myriad options, look for light boxes rated 10,000 to 15,000 lux. This is how much light you get from the device. In case you’re wondering, because I absolutely was, 1 lux equals how much light a candle sheds on a flat surface one meter away. To give you another (probably more helpful) point of reference, the midday summer sun on a clear day provides 10,000 lux
OPTION 3: ASK FOR A PRESCRIPTION AND/OR SEEK PROFESSIONAL SERVICES
You already know you need to ask your doctor before sticking a big lightbox in your own face. This option takes it further to get light therapy from a professional provider. Some standard medical offices, concierge medical providers, and health spas will offer light therapy either on its own or as an add-on service to something else. These options can become pricey since many insurance providers don’t cover light therapy for mental health, if at all, and paying out of pocket might be restrictive. For example, sessions in an infrared sauna pod (e.g., giant RLT tanning bed) can run $50+ for 30 minutes.
Summary
Light therapy comes in different forms for different needs, split into red-light (RLT) and blue-light (BLT) options. RLT provides more general benefits, including physical pain relief and improvements in certain mental health symptoms. BLT is more targeted and primarily benefits inflammatory skin conditions and seasonal affective disorder (SAD) by mimicking natural sunlight. There may be more benefits to these options, but research is ongoing. You can take advantage of light therapy by spending more time outside in the sun, purchasing a light box for home use, or seeking professional services like a health spa. Always talk to your primary care physician first before starting any new treatments. To schedule your light therapy session, contact Village Counseling today.