What is Light Therapy?
Light therapy, also known as phototherapy, is a type of beneficial treatment used to improve a person’s physical, mental, and emotional well-being. This medical strategy utilizes special wavelengths of light to help regulate biological clock cycles and improve the symptoms of many illnesses. The process of light therapy has been used for centuries to treat a variety of conditions, such as seasonal affective disorder (SAD) and jet lag.
Light therapy is often administered through specialized lamps or daylight bulbs. This type of treatment presents very few risks and can have lasting benefits for those who suffer from circadian rhythm disorder. A doctor or other health care professional may prescribe a light therapy regimen for someone to follow in the comfort of their own home.
Shift workers in particular can benefit from the consistent light therapy treatment alongside other medical or lifestyle recommendations.
How Light Therapy Can Help Shift Workers
Shift workers can suffer from a variety of health issues when exposed to changing light and dark cycles. Side effects of this changing environment can include difficulty sleeping, impaired mental clarity, and a lack of motivation. Light therapy treatments can help combat these issues for those who work a varying schedule.
Light therapy is particularly beneficial for those who work in a permanently night shift job. The consistent light exposure can help counteract the disruption from example working at night and sleeping in daylight. This type of treatment has been shown to promote improved alertness, help people adjust to their night shift schedules, and promote better sleeping patterns that will help shift workers feel more energized and productive.
Light Therapy Recommendations for Shift Workers
Those looking into light therapy to help with the symptoms from night shift work should first discuss the therapy with their doctor. Once it is recommended and approved, it is important to have an understanding of the best practices so the treatment will be most effective.
Light box therapy sessions should be completed in the morning when a person wakes up, regardless of what time shift workers usually clock in. While this can be inconvenient following a night shift, it is important to stick with the routine for the best results. Recommendations for length vary from 10-30 minutes depending on the individual needs. When looking for a light box it is important to find a device with a broad spectrum of brightness, and effectively filtered to remove UV rays.
It is recommended to combine light therapy with other treatments for shift worker related issues such as napping or diet adjustments. This can give the best results when trying to adjust to a night shift schedule.
Helpful Tips for Incorporating Light Therapy into Your Daily Routine
- Choose a morning routine for light therapy exposure that works with your shift schedule.
- Stay consistent with your therapy times.
- Look for an adjustable light box.
- Keep the light box 10-16 inches away from your face.
- Consult with your doctor if other treatments may help in addition to light therapy.
The Bottom Line
Light therapy can be an effective treatment for shift workers to better adjust and align their circadian rhythms with the changing day and night cycles. This type of treatment can help improve sleep, mental performance, and general well-being of people who work in these environments. An in-home light box can be an affordable and effective solution, however it is important to consult with a health care professional before beginning a light therapy treatment for best results.