The darker months can feel heavy. Many people notice their energy drop as daylight fades, and light therapy is increasingly mentioned as a natural way to break that pattern.
Important: The information below is not medical advice. It is based on our own knowledge, user experiences and various online sources.
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What is depression?
Depression is more than feeling down. It is a prolonged state of low mood in which energy, motivation and enjoyment can significantly decrease. Many people also experience sleep issues, difficulty concentrating, irritability or a sense of emptiness.
There are different types of depressive symptoms. Some are linked to the seasons, such as a winter dip or seasonal affective disorder, while others can occur year‑round. Light plays a bigger role than many people realize: it affects our circadian rhythm, hormone balance and even our mood.
How does light therapy help with depressive symptoms?
Light therapy uses bright, UV‑free white light to support brain processes related to energy, alertness and mood.
- Regulating melatonin: During darker months, the body may continue producing too much melatonin, making you feel sleepy and sluggish. Bright morning light helps normalize this process.
- Supporting the circadian rhythm: The light sends a clear signal to the brain that it is morning. This helps restore your rhythm and makes you feel more alert during the day.
- Influence on mood and energy: Many people report feeling less tired and more motivated after a period of light therapy. Light indirectly affects neurotransmitters involved in mood regulation.
What does research show?
Research on red light therapy is growing, but findings are not yet definitive. Here’s what we know so far:
- Seasonal depression: Studies show that bright morning light can support the circadian rhythm.
- Non‑seasonal depressive symptoms: A meta‑analysis found that light therapy may play a supportive role for adults with mild to moderate symptoms.
- People with intellectual disabilities: In disability care, light therapy is used regularly; caregivers often observe increased alertness or improved mood.
- Adolescents: A study in adolescents with moderate to severe depression found no significant difference between light therapy and a control group.
How to use light panels
- Use light therapy in the morning, right after waking up.
- Place the panel at a distance of 20–40 cm from your face.
- Sessions typically last 20–30 minutes.
- Keep your eyes open, but avoid looking directly into the light.
- Combine it with daily routines such as eating breakfast or reading.
- Use daily for 1–3 weeks for best results.
- Start slowly if bright light feels uncomfortable.
Who is it suitable for, and who not?
Commonly used by people who:
- are sensitive to low daylight levels
- experience a winter dip
- struggle with waking up or have a disrupted rhythm
- feel low during the darker months
Situations where caution is needed
- certain eye conditions
- medications that increase light sensitivity
- severe depressive symptoms (always seek professional help)
Conclusion
Light therapy is an accessible way to support the circadian rhythm and is widely used for winter‑related low mood. Research shows it may be especially helpful for seasonal symptoms, while effects for other forms of depression can vary.
It is not a replacement for professional care, but it can be a valuable addition within a broader approach.
