You have probably already heard of light therapy. It is a technique that consists of exposing your eyes to artificial light simulating natural light, mainly used to combat disorders related to the lack of natural light, especially in winter. But for this therapy to be effective, you still need to choose a suitable light therapy lamp. How to do it and what criteria to take into account? Discover all our advice in this article!
Understanding light therapy and its applications
What is light therapy?
Light therapy is a method that involves exposing oneself to artificial light that imitates natural sunlight . The goal is to reproduce the beneficial effects of the latter on the human body. This practice is based on the impact of light on the internal biological clock, regulating the circadian rhythm, which controls the sleep-wake cycle. Thus, light therapy is a technique that helps compensate for the lack of light , especially when the days are shorter and darker during the fall and winter periods. This type of therapy is particularly appreciated, especially because it is a non-invasive method that can be easily integrated into the daily routine .
The main applications of light therapy
If light therapy is increasingly adopted these days, this is explained by the various benefits observed following its use, such as:
- Treatment of seasonal depression : This seasonal affective disorder is often associated with low energy, mood swings, loss of motivation and an increased need for sleep. Light therapy helps compensate for the lack of light, boosting serotonin levels and restoring mood balance.
- Improved sleep : Exposure to bright light in the morning regulates the sleep-wake cycle by delaying or advancing the production of melatonin. This helps people with sleep disorders get back into a regular rhythm.
- Support for concentration and energy : well-dosed artificial light helps maintain energy and concentration at work or school, by stimulating mental alertness and reducing the feeling of fatigue.
- Other therapeutic uses : Light therapy may also be beneficial in treating some forms of non-seasonal depression, bipolar disorder, or to adjust circadian cycles disrupted by irregular work schedules.
Criteria for choosing a light therapy lamp
Light intensity (lux)
The first criterion to take into account when choosing a light therapy lamp is the light intensity , expressed in lux. An intensity of 10,000 lux is generally recommended for optimal exposure. And this over a session lasting from 20 to 30 minutes , to obtain significant benefits. However, some lamps offer lower light intensities (for example between 2,500 and 5,000 lux): in this case, the exposure time will have to be extended to obtain good results. Finally, care must be taken to always position yourself at a sufficient distance from the lamp (generally specified by the manufacturer) for effective use.
The size and format of the lamp
The size and format of the lamp can also play a role in the practical use and comfort of the light therapy lamp. There are also various models, with different shapes and sizes, to adapt to various uses:
- Desk lamp : both discreet and compact, these lamp models can be positioned near the workspace for daily use, without requiring large installations.
- Portable lamp : Today, there are also portable lamps, ideal for people who are often on the move. They allow you to continue light therapy sessions even when you are away from home, at any time.
- Light panels : this last option offers a wider light coverage, ensuring uniform exposure. This is the type of model to favor for use at home, in a dedicated room or in your living room for example.
Color temperature
Another important aspect when choosing a light therapy lamp is the color temperature , measured in kelvins (K). Why? Because it has an impact on the quality of the light emitted by the lamp, and therefore on the user's comfort during the session.
A cold white light (5000 to 6500 K) will be closer to natural daylight, and has an energizing effect. This type of light is often recommended to boost mood, improve concentration, or fight fatigue.
A warmer light (between 3000 and 4000 K) will be softer and more pleasant. This is why it is recommended for people who want to explore light therapy in a more soothing way.
While both lights have the same effects, it is up to each person to choose what suits them best according to their own visual comfort. Also note that some lamps offer the possibility of adjusting the color temperature.
Exposure time and comfort of use
The duration of exposure required is also a criterion for choosing a light therapy lamp. And this duration will depend on the intensity of the lamp . For example, as explained above, with models providing an intensity of 10,000 lux, sessions can be shorter (generally 20 to 30 minutes). Less powerful models, on the other hand, will require longer sessions.
Be careful not to neglect the comfort of use of the light therapy lamp either. Choose lamps that can be adjusted in light intensity, but also in height and inclination. In addition, some lamps are equipped with integrated timers and automatic settings: enough to greatly facilitate their use!
Certification and security
Finally, one last point that must be mentioned, but not least, is that of safety . It is essential to choose a light therapy lamp that is certified to comply with current safety standards . For medical devices in Europe, it is the " CE Certification " mark that you should look for: it ensures that the tool has been tested and meets specific safety regulations. At the same time, it is also necessary to check that the light therapy lamp is free of UV rays , otherwise it risks damaging the skin and eyes.
To ensure you choose a compliant lamp, you can opt for models recommended by health professionals or which have been the subject of clinical studies.
Tailor the choice to your specific needs
Choose according to your goals
To choose the right light therapy lamp for your use, start by identifying your needs and goals . For example, if you want to combat seasonal depression, turn to a 10,000 lux lamp. If you want to regulate your sleep, choose a lamp suitable for morning exposure with preferably cool white light. To boost energy and concentration, why not choose a desk lamp or a portable lamp to use throughout the day?
Take into account personal preferences and constraints
Apart from the objectives, the choice of light therapy lamp also depends on personal preferences and lifestyle:
- Portability : If you travel often, take a light that is lightweight and easy to carry.
- Design : for regular use in your home, choose a lamp with an elegant design that fits well into your interior.
- Visual comfort : it is advisable to choose a lamp whose intensity and color temperature can be adjusted to avoid discomfort as much as possible.
Conclusion
In conclusion, choosing a light therapy lamp that is suited to your needs is not done in the blink of an eye. It is a choice that requires taking into account several criteria: light intensity, size, color temperature, safety. And to which must also be added the objectives and preferences of each person (particularly in terms of portability and design). Take your time to choose the right lamp, and thus take full advantage of the benefits of light therapy!
