The cold is not the only responsible for your general tiredness, your winter blues, your lack of vitality and your moody mood. The cold alone does not explain your sedentary cravings and your propensity to collapse on the sofa in front of Netflix. When the days get shorter in autumn and winter, it is serotonin that hibernates, accusing the blow of lack of sunshine.So how to use light therapy for smart health care?
More and more doctors are recommending a non-invasive solution to this problem: light therapy, with sessions to be performed in the comfort of one’s home or workplace. But for it to take effect, light therapy must be done according to the rules of the art, avoiding the errors that we will tell you about in this article!
6 TIPS how to use light therapy
# 1 AVOID GADGET LIGHTING LAMPS
Of course, the usual lamps and bulbs are not light therapy lamps at all … but just because a light source claims to be “light therapy” does not mean that it does. You should opt for a lamp capable of imitating the full spectrum of sunlight. These devices must emit around 10,000 lux, or 20 times the power of typical interior lighting. A lamp with less lux should be used longer and at a shorter distance for the same result. To go further, you can consult the file around light therapy on Wizza.
# 2 BE CAREFUL OF LAMPS THAT LET UV
Your light therapy lamp must be able to provide you with a beautiful spectrum of bright white light imitating that of the sun’s rays, but it must be able to filter 99% of the ultraviolet rays which are harmful to the body. Don’t panic: all light therapy lamps sold in the European Union and North America are rigorously tested on this point.
# 3 BE SURE TO PLACE THE LAMP AT EYE HEIGHT, SEE HIGHER
The position and distance of your light therapy lamp from your eyes is a decisive criterion of effectiveness but also of precaution to avoid the “blue risk”. The light therapy lamp should be placed at a good distance. To do this, base yourself on the recommendations of the manufacturer, because each model will have its own configuration depending on its power and its design.
If you have a low-power light therapy lamp, you will need to get as close as possible so that the white light can work. If you have a powerful model, 10,000 lux for example, you will need to be a little more than 60 cm.
# 4. PLACE THE LUMINOTHERAPY LAMP IN BIAS, TWO OR TEN HOURS
Avoid placing the light therapy lamp directly in front of the eyes. Instead, position it about 45 degrees to the right or left from the center line. It is generally recommended that users orient the light therapy lamp around two or ten o’clock.
# 5 use your light therapy lamp during these times
Ideally, carry out your light therapy session in the morning, for 20 to 60 minutes according to your own needs, depending on the power of your light therapy lamp and according to your availability. Start with 20 to 30 minutes of white light each morning to see if it helps you improve your mood and energy.
If you don’t see a difference, try for longer periods, up to 60 minutes each morning. You can go about your business during your light therapy session: having coffee and breakfast in the morning, reading your emails, putting on makeup, etc.
# 6 AVOID LIGHT THERAPY IF YOU TAKE PHOTOSENSITIVE MEDICINES
Photosensitive drugs exacerbate your skin’s sensitivity to light, which causes skin problems and side effects that may look like sunburn or a rash. Photosensitive medications include lithium, melatonin, certain antibiotics, and certain acne medications like Accutane.
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