These findings suggest that bright light therapy was an effective adjunctive treatment for non-seasonal depressive disorder, and the response time of antidepressants may be improved by adding bright light therapy. In other words, bright light therapy has the potential to be an affordable, cost-effective supplement or replacement for antidepressants. This brings hope to those struggling with mental health and seeking natural treatments.

A limitation of the new analysis is that the smaller studies of bright light therapy varied in length, making it difficult to determine exactly how many weeks of treatment might be ideal. The researchers also noted that they were unable to distinguish between the effects of bright light therapy for bipolar disorder and other types of non-seasonal depression.

What is bright light therapy?

Bright light therapy is a treatment method that involves exposure to a high-intensity light source that mimics natural sunlight, says Frank A. Ghinassi, Ph.D.senior vice president of Behavioral Health Services at RWJBarnabas Health and president and CEO of Rutgers University Behavioral Health Care. Bright light therapy can be effective in treatment Seasonal Affective Disorder (SAD)a type of depression that usually occurs in the fall and winter months when there is less natural sunlight, Ghinassi continues. “The therapy works by stimulating the brain’s production of serotonin, a neurotransmitter associated with mood elevation, and helping to reset the body’s internal clock, or circadian rhythm, to promote better sleep patterns and energy levels,” he explains.

Bright light therapy also helps regulate melatonin, the hormone responsible for sleep, he adds Michele Nealon, Psy.D.president of The Chicago School. “Melatonin levels are usually higher in the evening, signaling to the body that it is time to rest. However, in winter, reduced daylight can lead to increased melatonin production during the day, leading to fatigue and low mood,” she explains. Bright light therapy helps reset melatonin production to more closely align with a natural daily cycle, supporting alertness and energy during the day and restful sleep at night, Nealon notes.

How to use bright light therapy at home

Practicing bright light therapy at home requires a light box that emits at least 10,000 lux, positioned about 16 to 24 inches from the face, Nealon says. There are plenty at affordable prices light boxes available for home use. “Morning sessions lasting 20 to 30 minutes are recommended for optimal results. Consistent daily use is essential and it may take one to two weeks to experience noticeable effects,” says Nealon. For those managing specific symptoms, such as mood swings or sleep disturbances, it’s highly recommended to consult a healthcare provider before starting, she says.

If you don’t want to go out and buy another device, taking a morning walk outside when possible is another way to get a dose of bright light therapy, he says David Merrill, MD, Ph.D.board certified geriatric psychiatrist at Providence Saint John Health Center. “Walking has the added benefit of physical movement, which we know benefits both the body and the brain,” he adds.

The bottom line

The study results provide evidence that light therapy may be an effective, low-risk alternative or adjunct to traditional treatments such as medication and psychotherapy for some mental health conditions, Ghinassi says. “It also raises awareness of the accessibility of light therapy and its potential for home use, which is responsible for those managing mood disorders,” he explains.

“These findings give us evidence to extend the use of BLT to the treatment of non-seasonal depression,” says Dr. Merrill. And since not everyone responds to antidepressant therapy, bright light therapy may be an important adjunctive treatment to consider, he points out.

Before starting light therapy, talk to a health care professional to make sure it’s right for your specific mental health needs, Ghinassi points out. “In some cases, SADs may also need additional professional help, and in other, more pronounced presentations, additional assistance through prescribed antidepressant medication for a period of time,” he notes.