Bright Light Therapy: A Simple, Evidence-Informed Tool for Mood & Well-Being
At Moore Psychiatry, we believe mental health care is most effective when it’s integrative pairing evidence-based treatments with supportive lifestyle approaches that nurture the body and mind. One intervention that continues to demonstrate impressive clinical value is bright light therapy, a non-pharmacologic tool that can support mood, energy, sleep, and overall emotional functioning.
What Is Bright Light Therapy?
Bright light therapy involves exposure to a specialized light box that mimics natural outdoor light for a set period of time each day. This controlled light exposure helps regulate the body’s internal clock, known as the circadian rhythm an important driver of sleep, hormones, and emotional regulation.
Who May Benefit?
Research supports bright light therapy for:
Seasonal affective disorder (SAD)
Non-seasonal depression
Anxiety associated with disrupted sleep cycles
Low energy or morning fatigue
Shift work or jet lag
Chronic insomnia or irregular circadian rhythms
For individuals looking to enhance their treatment plan without adding additional medications, light therapy can be a practical adjunct.
How It Works
Light signals travel from the retina to the brain’s suprachiasmatic nucleus the region responsible for circadian timing. By simulating morning sunlight, bright light exposure can:
Increase alertness and focus
Improve serotonin activity
Normalize melatonin release
Support sleep-wake cycles
In many cases, benefits can be felt within 1–2 weeks of consistent use.
How to Use Bright Light Therapy Safely
A common and effective routine includes:
10,000 lux light box
Use within the first hour of waking
20–30 minutes per session
Positioned at least 12 inches away from your eyes
Can be angled at 45 degrees above eyes
Eyes open but not staring directly at the light
Large lamp surface
Most individuals can integrate sessions while eating breakfast, reading, or preparing for the day, making it easy to maintain.
Potential Side Effects
Bright light therapy is generally well tolerated. Mild and temporary symptoms can include:
Eye strain
Headache
Mild irritability
Sensitivity to light
For individuals with bipolar disorder, or those on light-sensitizing medications, clinical guidance is advised before beginning.
Why We Recommend It
At Moore Psychiatry, we appreciate bright light therapy because it aligns with our integrative philosophy:
low risk
clinically supported
complements therapy and medication
empowers individuals with a self-directed tool
supports long-term brain-body wellness
It is especially valuable during the fall and winter months or for those experiencing morning sluggishness and disrupted sleep.
Getting Started
If you’re curious about whether bright light therapy may be helpful for you, we can guide you on:
recommended devices
timing and duration
safety considerations
how to pair it with other integrative approaches
We believe mental health care should be accessible and empowering and bright light therapy is an excellent example of a simple intervention with meaningful results.
Disclaimer
This blog post is for informational purposes only and is not a substitute for professional medical or mental health advice. If you are experiencing severe distress, thoughts of self-harm, or a mental health crisis, please seek immediate professional help at an emergency room, call 9-1-1 or contact a crisis hotline such as 9-8-8.
While I am a certified psychiatric nurse practitioner, I am not your psychiatric nurse practitioner and I’m not familiar with your specific medical history. You should always consult your own health care professional familiar with your medical history before changing your treatment plan or adopting any treatment for a health concern.