Lighten Up: exploring the world of sad lamps for helping anxiety. This LED lamp (or SAD lamp) is the only light that I turn on in my bedroom. Consequently, I’ve been using one for 7 years now. I believe it has helped me.
Usually, I turn it on just before the sun goes down. I know you’re supposed to have it on for a certain amount of time, but I leave mine on longer. It doesn’t hurt anything. Plus I’m not in front of it the whole time.
I believe that my mood is brighter now than before the lamp. Also, I’m less stressed at night when the light goes on.
My energy levels have increased also. I actually take less time to do certain things. Whereas before some things wouldn’t even get done. I procrastinated a lot.
Ok, enough of the BS, lets get into the juicy stuff.
7 Reasons Why LED Lights are Mentally Good for Anxiety
Color therapy
All in all, LED lights can be programmed to emit different colors, and certain colors have been shown to have a calming effect on anxiety.
For example, blue light is known to promote relaxation and reduce stress. Right now, I have the white one, but I want to try the blue light and feel the tranquility of the moment.
Certain colors can have specific effects, such as red to lift your spirits, pink to inspire peace and balance.
Also, orange is to invigorate, and yellow is to improve your mood. Green can also be calming and help diffuse anxiety.
Customizable Brightness
LED lights can be easily dimmed or brightened, allowing individuals to adjust the lighting to their preference. Therefore, this can help create a soothing environment and reduce anxiety.
Mood enhancement
Lighten Up: exploring the world of sad lamps. Bright and vibrant colors can uplift mood and create a more positive atmosphere. Hence, this can help alleviate anxiety and promote a sense of well-being.
Relaxation
Dimmer, warmer colors and lower brightness levels can create a cozy and relaxing environment. Therefore, this can help to reduce anxiety and promote a sense of calm.
Distraction
The visual stimulation provided by colorful and bright LED lights can serve as a distraction from anxious thoughts.
So, this helps individuals to focus on the present moment and alleviate feelings of worry.
Seasonal Affective Disorder (SAD) Relief
LED lights can mimic natural sunlight, which can help alleviate symptoms of Seasonal Affective Disorder.
Consequently, this is a type of depression that occurs at a certain time of year, usually in the winter.
I can attest to this that it does work for the ‘winter blues.’ I’m a person that can stand hot and not cold. So, during the past few winters, I’ve been in a pretty good mood.
Before that, forget it. You wouldn’t want to be around me very long.
Therapeutic Effects
Lighten Up: exploring the world of sad lamps. Some LED lights are designed to emit specific wavelengths of light that can have therapeutic effects. Such as reducing headaches, improving focus, and promoting relaxation.
LED lights can have therapeutic effects on anxiety through a concept known as light therapy or phototherapy.
Light therapy involves exposure to specific wavelengths of light to treat various conditions, including anxiety.
Therapeutic effects of LED lights on anxiety may include:
- Regulation of circadian rhythm: LED lights can help regulate the body’s natural sleep-wake cycle. Also, this can have a positive impact on anxiety by promoting better sleep and overall well-being.
- Mood improvement: Exposure to bright light, particularly in the morning, can help improve mood and reduce symptoms of anxiety. Especially in individuals with Seasonal Affective Disorder (SAD) or other mood disorders.
- Stress reduction: LED lights can promote relaxation and reduce stress, leading to a calmer state of mind and a decrease in anxiety symptoms.
- Increased energy levels: Bright LED lights can help boost energy levels, combat fatigue, and improve overall mental well-being. Also, this can help individuals better cope with anxiety.
- Cognitive enhancement: Light therapy with LED lights has been shown to improve cognitive function and mental clarity. Also, this can help individuals better manage their anxiety and make decisions with greater ease.
Personalization
LED lights can be easily customized to fit individual preferences, allowing people to create a space that reflects their personality. Also, it promotes a sense of comfort and well-being.
When I move, I’m going to get one of the colored lights. That’s going to look awesome in my new house.
I would get a multi color one to make me really relaxed. Then, maybe I could sleep better. I sleep like every other night. Tonight is no sleep.
On the night that I sleep it’s because I’m so exhausted from not sleeping the night before.
Promotes Mindfulness
LED lights can create a serene and visually engaging space, which can aid in mindfulness practices and relaxation techniques. Therefore, these are beneficial for managing anxiety.
LED lights can promote mindfulness for anxiety in several ways:
- Visual focus: LED lights can serve as a focal point for mindfulness practices, helping individuals to concentrate on the present moment. Also, to engage in visual meditation techniques.
- Calming ambiance: Soft, warm LED lights can create a serene and tranquil environment. Hence, this can support mindfulness exercises and relaxation techniques, helping individuals to center themselves and alleviate anxiety.
- Breathing exercises: LED lights can be used as a visual cue for deep breathing exercises. Individuals sync their breath with the rhythm of the light, promoting relaxation and mindfulness.
- Sensory grounding: Also, LED lights can provide a sensory anchor for individuals experiencing anxiety, helping to ground them in the present moment and reduce feelings of distress.
- Mindful activities: Engaging in activities such as adjusting the color or brightness of LED lights mindfully can serve as a form of mindfulness practice, promoting a sense of calm and focus.
As a result, by incorporating LED lights into mindfulness practices, individuals can create a visually stimulating and soothing environment.
This also supports their efforts to manage anxiety and promote mental well-being.
Support During Panic Atacks
Lighten Up: exploring the world of sad lamps. Soft, dim LED lights can provide a gentle source of illumination during panic attacks. Subsequently, this is offering a comforting and non-intrusive environment for individuals experiencing heightened anxiety
LED lights can provide support during panic attacks in several ways:
- Gentle illumination: Soft, dim LED lights can offer a gentle source of illumination during a panic attack. Also, it provides a comforting and non-intrusive environment for individuals experiencing heightened anxiety.
- Calming ambiance: LED lights emitting warm and soothing colors can help create a calming ambiance. Albeit, this can aid in reducing the intensity of the panic attack and promote a sense of relaxation.
- Distraction: The visual appeal of LED lights can serve as a distraction from the distressing symptoms of a panic attack. Hence, it helps individuals to shift their focus to a more pleasant and calming environment.
- Breathing exercises: Basically, LED lights can be used as a visual cue for deep breathing exercises. This helps with individuals syncing their breath with the rhythm of the light, promoting relaxation and helping to manage the symptoms of a panic attack.
- Sense of control: Adjusting the color or brightness of LED lights during a panic attack can provide individuals with a sense of control and agency. Then, this can be empowering and help reduce feelings of helplessness.
Therefore, by incorporating LED lights into their environment, individuals experiencing panic attacks can create a supportive and comforting space.
This may help alleviate the intensity of the symptoms and provide a sense of reassurance.
How Many Hours a Day Should You Use a Light Therapy Lamp?
The length of time you should use a light therapy lamp depends on the intensity of the light and the purpose you’re using it for:
Seasonal Affective Disorder (SAD)
For SAD, some recommend using a light box for 20–30 minutes within the first hour of waking up in the morning.
The ideal time depends on your circadian rhythm, but most studies suggest early morning treatment is best.
The dose of light that’s most beneficial is 5,000 lux hours per day, which could be 10,000 lux for 30 minutes each morning.
However, the length of time you should use the light can vary depending on the intensity of the light.
For example, you might use the light for 30 minutes if it’s 10,000 lux, or 1–2 hours if it’s 2,500 lux.
Waking up earlier
Lighten Up: exploring the world of sad lamps. If you’re using the light to help you wake up earlier in the morning, you might only need 15 minutes.
You should start to see results within a day or two.
Sad Lamp Before Bed
Light therapy, also known as SAD lamp therapy, can be an effective treatment for seasonal affective disorder (SAD) in the evening, up to an hour before bedtime.
The light from a SAD lamp mimics sunlight, which can help reset your sleep-wake rhythm.
Also, it can improve your mood. It’s thought to work by reducing melatonin production, a hormone that makes you sleepy, and increasing serotonin, a hormone that affects your mood.
Here are some tips for using a SAD lamp:
- Firstly, use it at the same time every day
- Place it 16–24 inches from your face
- Ensure the light reaches your eyes, but don’t look directly into the lamp
- Don’t use it too late in the day: Using it too close to bedtime can make it harder to fall asleep or wake up in the morning
- Lastly, some side effects of light therapy include headaches, eye strain, nausea, and tiredness. You should consult a doctor before using light therapy if you have eye problems or take medications that make you sensitive to light.
Sad Lamp Brightness
Lighten Up: exploring the world of sad lamps. Seasonal Affective Disorder (SAD) lamps should have an intensity of 10,000 lux, or lumens, of light, which is the amount recommended by medical professionals to be most effective.
The most beneficial dose of light is 5,000 lux hours per day, which could be achieved by using 10,000 lux for 30 minutes each morning.
Some lamps have adjustable brightness levels, and you can also try backing away from the lamp to reduce the intensity.
When choosing a SAD lamp, you should also consider the following:
UV light: The lamp should filter out most or all UV light, as it can damage your eyes and skin.
Distance: You should sit 16–24 inches away from the lamp, and position it at an angle so it doesn’t glare directly into your eyes.
Time of day: For best results, use the lamp early in the morning, ideally before 8 AM.
Sad Lamp Bad for Eyes
Light therapy, such as bright-light therapy for seasonal affective disorder (SAD), is generally considered safe for the eyes of healthy, unmedicated people. However, some side effects and precautions may be necessary:
Side effects
Light therapy can cause eyestrain, headaches, and increased sensitivity to light. If your eyes ache, you can try moving the light box further away or turning it off for a while.
Precautions
You should avoid staring at the light source and instead engage in other activities like reading or writing.
If you have eye problems like cataracts, glaucoma, or diabetes-related eye damage, you should consult an eye specialist before choosing a light box.
You can also look for light boxes that filter out most or all UV light, such as fluorescent lamps with a polycarbonate screen.
Sad Lamp Benefits
Lighten Up: exploring the world of sad lamps. Light therapy lamps, also known as SAD lamps or light boxes, can help with a number of conditions, including seasonal affective disorder (SAD), depression, and mood disorders.
Consequently, light therapy works by mimicking sunlight to trigger the brain to release serotonin, which is often called the “feel-good hormone”.
Light therapy can also help improve circadian rhythm, balance serotonin and melatonin levels, and help establish a healthy sleep schedule.
Some benefits of light therapy include: Improved mood, Increased energy, Motivation, and Reduced winter blues.
If your eyes start to ache, you can try moving the lamp further away or turning it off for a while. Keep shinin’ (too cheezy?) Until next time…
When choosing a SAD lamp, you can consider things like:
Safety: Avoid light boxes designed to treat skin conditions
Specs: The lamp should produce 10,000 lux of cool-white, fluorescent light with a color temperature of less than 5000 kelvin (K)
Size: Look for a lamp with a light surface area of around 12 by 15 inches
A mental health professional may recommend a SAD lamp in combination with other treatments, such as talk therapy or medication.
What are the cons of light therapy lamp?
- Firstly, light therapy lamps can have some side effects, but they are generally safe:
- Mild visual side effects
- These can include headaches, eye strain, dizziness, and nausea. They are usually mild and go away on their own, but you can try reducing the length of your sessions to help.
Other side effects
These can include irritability, agitation, sleeping problems, and insomnia. To help prevent sleeping problems, you can try avoiding light therapy in the evening.
Reactions to bright light
Some people may not tolerate bright light therapy, including those with migraines or bipolar disorder.
Certain medications and illnesses can also cause a reaction to bright light, such as antibiotics, antimalarials, and some antihistamines, antidepressants, and antipsychotics.
Sad Lamp Blue Light
As a matter of fact, there are photoreceptors within the eyes are sensitive to low-wavelength blue light.
These receptors provide information to help regulate a person’s biological clock and other areas of the brain.
Sum It All Up
Lighten Up: exploring the world of sad lamps. To sum up everything, I give the LED lights a big thumbs up. They do more than you ever thought possible. Never knew certain lights are so important to mental health.
I wonder how many LED lights are being used around the world for mental health reasons. Also, I wonder how it’s working out for them.
Well, if you’re ever have a feeling of uncontrollable anxiety, try sitting in front of an LED light for a while and see how you fair with it. Keep shinin’! (too cheezy?) Until next time…
Articles About LED Lights
-Light Therapy for Insomnia Sufferers
-Does the Color of Light Help You with Sleep? A Guide to LED Colors that Help You Sleep Better
-LED Light Therapy
https://my.clevelandclinic.org/health/treatments/22146-led-light-therapy
Have a Good One,
Cindee Murphy, One Voice In The Vastness Of Emotions
“Stress is an ignorant state. It believes that everything is an emergency. Nothing is that important.” —Natalie Goldberg
“Anxiety is a thin stream of fear trickling through the mind. If encouraged, it cuts a channel into which all other thoughts are drained.” —Arthur Somers Roche
“How much pain have cost us the evils which have never happened.” —Thomas Jefferson
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