Bright Light Therapy
Bright light therapy, also referred to as bright white light therapy or light therapy, is a noninvasive treatment that uses exposure to a specially designed light box or lamp to help regulate mood, energy, and sleep patterns. It is most commonly used for individuals experiencing seasonal affective disorder (SAD), but research also supports its use for other mood and sleep-related conditions. The light used in this therapy is significantly brighter than standard indoor lighting and other forms of artificial light, simulating natural sunlight. This helps stimulate brain chemicals and regulate the body’s biological clock, or circadian rhythm, which influences mood, sleep, and hormone regulation.
Bright light treatment typically involves sitting near a light therapy box for a prescribed amount of time each day, often in the morning. Unlike tanning beds, which use harmful ultraviolet light, light therapy lamps are designed to filter out ultraviolet rays, making them safe for skin and eyes when used as directed.
If you want to learn more about starting light therapy and its effects, schedule a free, 15-minute consultation with an experienced psychotherapist at Balanced Mind of New York.
How Does Light Therapy Work?
Light therapy works by mimicking natural sunlight, which influences how the brain regulates certain hormones and neurotransmitters. When light enters the eyes, it is detected by the retina and transmitted to the brain’s hypothalamus. This region helps control the release of melatonin, which regulates sleep, and serotonin, which affects mood. Exposure to bright light in the morning can suppress excess melatonin production and increase serotonin activity, leading to improved alertness and a reduction in depressive symptoms.
For people whose circadian rhythms are delayed or disrupted, such as those experiencing seasonal changes in daylight, bright light therapy helps reset the body’s internal clock. This process can lead to a significant reduction in symptoms that impair both mood and sleep quality, particularly in individuals whose symptoms are linked to reduced sunlight during the fall and winter months.
What Is A Light Box or Light Therapy Lamp?
A light box or light therapy lamp is a device that emits bright, full-spectrum light designed to replicate the intensity of daylight without harmful ultraviolet rays. Most therapeutic light boxes deliver light at an intensity of about ten thousand lux, which is much brighter than standard indoor lighting. For reference, typical home or office lighting averages around 300 to 500 lux, while a sunny day can reach over 50,000 lux.
These specialty light devices come in different sizes and designs, ranging from desktop models to floor lamps. During treatment, users typically sit about twelve to twenty-four inches from the lamp for a set amount of time, usually between 20 and 60 minutes. Proper positioning and consistency in use are important to achieve the desired benefits.
Who Can Benefit from Bright Light Therapy?
Bright light therapy is most often recommended for individuals experiencing seasonal affective disorder (SAD), but it can also be beneficial for other groups as well. People with non-seasonal depression (such as major depressive disorder), perinatal depression, certain sleep disorders, or circadian rhythm disruptions may experience improvement with regular use. Healthcare providers may also recommend light therapy for individuals who have jet lag or work night shifts, as these situations can disrupt the body’s natural sleep-wake cycle.
While many people benefit from light therapy, it is not suitable for everyone. Individuals with certain eye conditions, those taking medications that increase light sensitivity, or people with bipolar disorder should consult a healthcare provider before starting bright light treatment to ensure it is safe and appropriate for their needs.
Seasonal Affective Disorder (SAD)
Seasonal affective disorder (SAD) is a form of depression that occurs at certain times of the year, most often during the fall and winter when daylight hours are shorter and natural light intensity decreases. Symptoms can include low mood, decreased energy, difficulty concentrating, changes in sleep patterns, and loss of interest in activities once enjoyed. The reduced sunlight during these months is thought to disrupt circadian rhythms and affect the production of serotonin and melatonin, leading to mood changes.
Bright light therapy is considered a primary treatment approach for SAD. Regular morning sessions can help compensate for the lack of natural light, improve mood, and restore normal sleep patterns. When bright light therapy is used for treating SAD, many individuals start light therapy in the fall or early winter and continue until spring when natural daylight increases.
Light Therapy for Non-Seasonal Depression (Including Major Depression or Perinatal Depression)
In addition to seasonal affective disorder, light therapy may also be useful for individuals with non-seasonal forms of depression. Research suggests that bright light exposure can enhance mood and energy levels in people experiencing major depressive disorder (sometimes called major depression), perinatal depression, or depression related to bipolar disorder, though it must be carefully monitored in the latter case.
In these cases, light therapy is often used alongside other treatments. Bright light therapy can complement the effects of antidepressant medications, such as selective serotonin reuptake inhibitors (SSRIs) and psychotherapy. The combination approach may lead to faster or more complete relief of depression symptoms. The exact timing and duration of treatment may vary depending on individual needs and the recommendation of a healthcare provider.
Sleep Disorders and Circadian Rhythm Disruptions
Bright light therapy is also used to treat sleep disorders, particularly those related to circadian rhythm sleep disorders. These conditions occur when the body’s internal clock is out of sync with the external environment, leading to difficulties falling asleep, staying asleep, or waking at desired times. Examples include delayed sleep phase disorder and irregular sleep-wake rhythm.
By providing bright light exposure at specific times of day, light therapy can help shift the body’s biological clock to a more typical schedule. For instance, morning light exposure can help someone who naturally falls asleep and wakes later than desired to adjust to earlier sleep and wake times. Similarly, it can help individuals adapt to new schedules caused by shift work or travel across time zones.
What Does Research Say About Light Boxes for Bright Light Therapy?
Bright light therapy has amassed compelling evidence as an effective intervention for mood disorders. The use of bright light boxes is well established as a first-line treatment for seasonal affective disorder, offering comparable efficacy to antidepressants and psychotherapy with more rapid improvement and minimal side effects. Bright light therapy operates by resetting the circadian “master clock” in the brain and influencing mood-related pathways (Corliss, 2022).
Additional research suggests that bright light therapy may also be beneficial beyond seasonal depression. Meta-analyses and systematic reviews have found meaningful improvements in major depressive disorder (non-seasonal depression) and perinatal depression. For example, recent research (Menegaz de Almeida et al., 2025) findings reported remission rates of 41% with bright light therapy versus 23% of a control group. Similarly, bright light therapy used in addition to antidepressant therapy in non-seasonal depression has demonstrated effect sizes comparable to other commonly accepted effective treatment strategies, such as talk therapy or psychotherapy with a highly skilled mental health professional.
Across these studies, bright light therapy is characterized by a favorable safety profile. Users report occasional mild side effects like eye strain, headaches, or nausea (Maruani & Geoffroy 2019) and a rapid onset of benefit, which may make it particularly appealing for clients seeking non-pharmacological or supplemental options to treat depressive symptoms. As with most treatments, additional large-scale, randomized clinical trials are recommended to further refine best practices and identify who benefits most from bright light therapy.
What Is the Difference Between Bright Light Therapy and Red Light Therapy?
Bright light therapy and red light therapy (RLT) utilize different wavelengths of light to achieve distinct therapeutic outcomes. Bright light therapy typically involves exposure to simulate natural sunlight. This exposure is primarily used to treat conditions like Seasonal Affective Disorder (SAD) by influencing circadian rhythms and boosting serotonin levels. In contrast, RLT employs red and near-infrared light wavelengths to penetrate deeper into the skin, promoting cellular repair, reducing inflammation, and stimulating collagen production. While bright light therapy is effective for mood regulation and sleep disorders, RLT is commonly used for skin rejuvenation, pain management, and muscle recovery.
How Do I Pay for Therapy?
Balanced Mind of New York is a private pay practice and does not accept insurance. We believe in providing individualized, high-quality care without the restrictions or limitations often associated with insurance-based treatment.
If you have out-of-network benefits, we’re happy to provide a superbill upon request, which you can submit directly to your insurance provider for potential reimbursement. Please consult your provider to understand your coverage and eligibility for out-of-network mental health services.
We accept Visa, MasterCard, Discover, American Express, and HSA/FSA cards.
Contact Balanced Mind of New York to learn more about your payment options and take the next step on your healing journey.