How long should light therapy sessions last?
Written by
David Nelson
Reviewed by
Prof. Graham Pierce, Ph.D.Determining the duration of light therapy depends upon your own needs and equipment. Most people report positive responses after 20-30 minutes of daily exposure to light. This amount of time appears to strike a proper balance between efficacy and comfort, while also allowing your body to adjust to the treatment.
Device Specifications
- Higher lux devices require shorter exposure times
- UV-filtered lamps allow longer sessions safely
- Larger surface areas distribute light more efficiently
- Portable models often need extended durations
Individual Response Factors
- People with severe symptoms may need longer initial sessions
- Those taking photosensitizing medications require shorter times
- Elderly users often benefit from gradual increases
- Seasonal symptom severity impacts duration needs
Start with a shorter duration and build up. Begin with a daily duration of about 20 minutes for 1 week. If you do not observe any mood changes in ten days, extend the time to 30 minutes. Do not extend beyond 45 minutes without consulting your healthcare provider.
Timing consistency is more important than session duration. Morning sessions, within 30 minutes of waking, are ideal, as they align with your body's natural cortisol cycle. Afternoon sessions are generally less effective, regardless of their duration.
Modify based on tracking symptoms. Use a daily log to record your mood and energy levels throughout the day. If difficulties arise, increase the duration by 5 minutes weekly. Decrease if you experience headaches or eye fatigue.
Safety remains critical with longer sessions. Use automatic timers to prevent overexposure. Position the device at the proper angles to avoid glare. Stop immediately if vision changes or headaches occur.
Read the full article: Light Box Therapy Essentials Guide
