How to Use Light Therapy for Energy and Concentration
Ever checked to notice that you are still slow, tired and not concentrating on whatever you are doing even though you had a good sleep during the last night? Aha, well you are not the only one. Apparently, energy and concentration issues are the major problems that most of us face in this hectic world be it work pressures, school pressures or the dreaded case of winter blues. But there is a natural and increasingly trendy answer, which can help to augment energy but also concentration, which I present especially, given that it touches on the aspect of light treatment.
It is not a new concept called light therapy with a few decades of its effect on the mood, sleep, and the most important, productivity. In this paper we shall discuss how light therapy can make you use more focused energy in your everyday life and discuss the science behind the same. and therefore, as you have maybe been a bit dim, shall we put a bit of light on the subject!
What is the meaning of Light Therapy?
A light therapy (or bright light therapy) is a type of therapy, requiring intake of some artificial light that is a simulator of the sun-light. It is usually used in the treatment of seasonal affective disorder (SAD) and insomnia among other disorders that relate to mood but this is not the only benefit of it. In case of doing it with a proper measure light therapy can improve the possibility to concentrate, the sensing of vitality and even the overall well-being.
The most typical kind of light which is employed is bright white and in the majority of cases it is being applied at 2,500-10,000 lux intervals. As to the light, the lux determines the level of lightness. Just to have a comparison, an average indoor room=100 lux and the sunlight can go up to 100.000 lux.
What is the significance of the issue of Light as a topic that applies to the energy and focus?
An internal check, which is also called circadian rhythm or internal clock informs our body whether it is time to go to sleep or not, its energy, and the capability to concentrate. This rhythm is relatively very dependent on the amount of light into which we have been exposed, especially, in the morning. But when our eyes are exposed to light of a bright regime during the morning hours, this restored the circadian rhythm causing us to be more alert and hence the day begins well.
In the meantime, the absence of enough light or excessive screen time (read artificial lights) during the night may as well upset this internal clock and lead to poor sleep, low energy etc and lack of focus. At this point comes light therapy, which assists you to regulate your circadian rhythm and in turn leaving you, significantly more devoted and dynamic throughout the day.
Light Therapy: How Does it Work?
The positivity of light therapy is that the retina of the eye is stimulated through which it can send signal to the brain in order to maintain the circadian rhythm. The light exposes you to the brain, and the brain is told to produce more serotonin a neurotransmitter, which makes you cheer up and drop production of melatonin hormone, which puts you in a tired mood. This increase in serotonin naturally is likely to lead to an increase in the sense of generally being energetic and attentive.
At this juncture though, it is imperative to state that light therapy is not a matter of concern of any form of light but the right time at the right light.
The Other Major Factors which can Impact the Efficiency of the Light Therapy:
- Light intensity (Lux): The best light therapy should be given with the minimum standard being 2,500 lux but the normal one will be 10,000 lux as long as therapeutic intentions are taken into consideration. The brighter the light is the higher you have chances of injecting yourself with energy.
- Time: The duration through which the light is exposed matters a lot. Morning light is the most optimal one which should be exposed to in morning as it makes a person more alert and shapes the rhythm of the day. Avoid getting exposed to bright light late at night because it is likely to interfere with your sleeping pattern.
- Duration: depending on the intensity with which the lights should go on, at most times, it takes between 20-30 minutes. The longer sessions are likely to result into over-stimulation and the shorter sessions will not produce the effects that one might want.
Benefits of Energy and Focus Lighting Light Therapy
Others might be wondering whether it works or it is a gimmick of the new age. Having said that, now, to take a peek at some of the greatest benefits of light therapy and light therapy science.
1. Improved level of Energy
Going to sleep in the day time? The light therapy would enable you to get energy so that you can be active until the afternoon fatigue. Research conducted has determined that when one is exposed to bright light mostly in the mornings, the levels of serotonin get elevated and in turn contribute towards the improvement of mood and vitality. This is true because a study conducted by the American Psychological Association indicated that the level of bright light that is exposed at the appropriate moment has the capacity to reduce markedly the symptoms of fatigue among the victims of sleep conditions.
2. Better attention and Efficiency
When you are more alert you are also more focused. Regulation of circadian rhythm using light therapy enhances cognitive abilities because he/she can easily concentrate and sharper in his activities. A research as conducted on Journal of Clinical Sleep Medicine noted that those individuals who undertook the light therapy showed improved ability to concentrate and high work performance.
3. Better Sleep
This one can be also quite intuitive, but keep on reading. The biggest factor that results in the lack of energy and concentration by people is owed to the fact that they fail to get the best quality of sleep. It is also effective on your sleep-wake cycles and you are able to sleep faster and get up fresh. In reality, based on one of the articles posted in the journal Sleep Medicine Reviews, one can say that light therapy can also be beneficial in terms of improving the quality of sleep particularly, in a condition with insomnia or the delayed sleep phase disorder.
4. Mood Boosting
The light treatment is not new as regards its application in the management of seasonal affective disorder (SAD) which develops during the periods of winter and sunlight is hardly exposed. Nevertheless, that is not the end of the story, there is more light therapy can be used to raise your spirits and to reduce the effects of depression which normally accompanies the lack of energy and the concentration to carry out the required activity. A study research by National Institutes of Health disclosed that light therapy was an excellent therapy to brighten up seasonal and non-seasonal depression, and, therefore, an extremely powerful tool of improving the overall well-being.
How to Use Light Therapy in Order to Feel More Energy and to Have a Sharp Focus
So, now that we know the benefits, you may be eager enough to get to experience this light therapy by yourself. To begin with read the steps as given below:
- Create Right Light Box: The device that is going to be used as a light box in therapy, must deliver some white light with the minimum intensity of 2,500 lux, the optimal is 10,000 lux. The box has to be that of light therapy since other normal lamps or lights might not give off the necessary intensity. Exposure to UV light is dangerous, either, run away or purchase a box that blocks the UV light, which keeps the skin and the eyes safe.
- Preparing Your Place of Therapy: Place the light box far at 16-24 inches in front of you and not more than 45 degrees of the face. It should not be teary but obvious. The looking in the light is not necessary but looking towards it. The secret is that it is consistent- one has to do it every day and chances are high that the results will be magnificent.
- Plan Your Sessions: Scheduling your sessions enables them to loosen or tighten the relations between you and other people. Getting the sessions timed will assist in loosening the bonds that existed between yourself and others. They work best when employed as a morning light therapy and up to half an hour after waking up. This will help you to restore your body clock and will also provide best boost in your energy level and also in concentration level. In case you have any issue with taking a commitment to be regular, set a time reminder in the morning.
- Do Not Run Amok: The extra lights do not necessarily entail the signal of the best performance. Become obedient to the proposed session rules (20-30 minutes) and patience. A light therapy is an investment of your energy and concentration so, have the patience of allowing it to take few weeks before one starts seeing visible changes.
- Healthy Habits to Combine: It may turn out that light therapy contributes to your energy level and concentration in a tremendous amount, but it is still a better idea to combine it with some positive habits, including physical exercise, healthy dieting, and sleep. And, in case you feel sluggish then take into account everything that contributes to your well being.
Error to Look Out:
- Use of Light Late in the Day: Do not use the light too late in the day, near bedtime; so this will not disturb your rhythms of sleeping.
- Ignoring Consistency: It is essential not to ignore consistency. This cannot be done in a single or two sessions and you must stick through it day in day out to get the best of the results.
- Why You Need Not Get Enough Light: Please make sure that your light box is intense enough. The illumination below 2,500 lux may not be sufficient to cause the necessary effects.
Science in Light Therapy
It all is wonderful but is it scientific you are saying inside yourself. It YES it does! National organizations of health indicate that, light therapy has been demonstrated to be effective in the treatment of all kinds of disorders like the season affective disorder to insomnia and depression. Besides, it is also true that to some reports in American Journal of Psychiatry, light therapy is quite above adequate at correcting symptoms of fatigue and even in substituting a good mood in patients with chronic conditions such as chronic depression.
Conclusion
During the times when you are experiencing low energy levels and inattention, light therapy may be the solution you want. You can however address it positively by incorporating light therapy in your daily routine and it will help you to regain your circadian rhythm, energy production and improve concentration. And it is just easy, natural and merely a powerful way of pumping yourself to continue with the day.
FAQs
1. How long does light therapy use?
This type of light therapy normally takes effect on majority of the individuals within a span of 1-2 weeks in case it is applied consistently. It would take as long as 4-6 weeks before its full benefits can be achieved.
2. Do I need to perform the light therapy at night?
Light therapy is most suggested in the morning so as to get your internal clock reset. Applying it at night time would interfere with your sleeping pattern.
3. Is the light therapy a safe method?
Of course, generally light therapy is non-harmful when used as per directions. The only thing you have to do is to pick a light box that filters down the UV radiations and not to look at it.
4. Can the light therapy be performed along with other processes?
Absolutely! One is free to read, work, go to the TV or any other activity but only after ensuring that the light is on the appropriate position.
5. How much light should I get every day?
The light therapy session takes an average of 20-30 minutes. The secret is to have adequate intensity of light being offered to you and that would most likely be 2,500 lux or higher.
6. Will light therapy help in Jet lag?
Light therapy indeed, is very often used when one needs to make people adjust to the different time zones by resetting the circadian clocks.
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