Length of lightbox use

Hi Folks,

My lightbox routine at the moment is 30 minutes first thing in the morning, with my old lightbox, which I think is 2,500 lux and then during the week my brightspark on my desk at work, which is 5,000 lux, is switched on for most of my working day. Is this too much do you think?

Thanks
Carlos :)

Hi Carlos

You are amongst friends here. Lightbox output and usage questions appear really regularly on the Forum. Like me, I guess most folk have lost their instructions, well mine are in that never-to-be-found-again, “safe place”! However, I did absorb my instructions, and promptly had a brilliant (in sad terms of course!) winter. I then became complacent and sketchy in my lightbox use this year, to my downfall, as witnessed on this Forum.

I feel that the timings in the instructions are simply guidelines. Working on the guidelines it is then ‘trial and error’ to find your unique personal optimum timing. But, remember, each lightbox has an immovable specified “distance from the eyes” for proper effective usage. EG. my lightbox is a Satellite, it sits on a special flat computer tray on top of my monitor. It is 52cm from my eyes, also the angle is quite important, it shines into my eyes @ about 45 degrees elevation, similar to where the sun would be on a good day.

It is important to sit in front of your lightbox, at the specified distance for the appropriate amount of time without wandering off to let the cat out, make a coffee, etc.

Satellite, 10,000 lux @ 50cm typical 30minutes to use
Brightspark, 5,000 lux at 50cm typical 1 hour to use : “It's particularly suitable if you are routinely seated doing paperwork or computer work for an hour or two each day.” To quote the supplier.
Deluxe Visor, I believe is 1000 lux at 5cm, typical use 45 minutes

In my post yesterday I gave a web site link, here I also found some helpful facts.
http://www.lighttherapyproducts.com/sadinfo.html
Quote:
Session Timing for "Phase Delayed" Patients
About 80% show this pattern, this groups melatonin production and sleep period begin later at night, and moves into the normal morning waking hours. These patients have trouble waking up in the morning, and often feel sluggish for hours after awakening, even if they have slept longer than usual. Phototherapy sessions appear to be most effective for this group if placed between 6-8 a.m. Some experience a time during late afternoon or early evening that they become tired. Of those in the phase-delayed group about 50% have this tired time. Late evening arrives and the energy levels increase, which makes going to bed at a normal time difficult. This may also result in poor sleep quality. For those, an optional second session of 5 to10 minutes at 10,000 lux between 3-7 p.m. helps change this pattern and often improves sleep quality. This additional light may cause some users difficulty going to sleep.

Session Timing for "Phase Advanced" Patients
About 20% of this group feel best in the morning, then around noon their energy levels steadily decline. Often they retire for the night hours earlier than normal. Their 30 minute session at 10,000 lux is usually placed from 3-7 p.m., depending on when the urge to sleep occurs and how late the light may be used without keeping them awake. Timing is more individual for this group, and may require trial and error for optimum effect. Short, periodic sessions throughout the afternoon at high intensity, or long exposure at a lower intensity may also be considered. A second session in the morning is often not beneficial for this group.

Which basically means : If you are a person who struggles more in the mornings than evenings, it is most beneficial to use your lightbox as early in the day as possible (between 6and8a.m.)

If you are a person who finds mornings manageable, but tends to nod off in the early evening, it is best to use your lightbox between 3and7pm. At this end of the day timing is more crucial as too much light might keep you awake! As I said, trial and error, but once you’ve nailed it, stick to it and that’s that sorted!

A lightbox which remains on in a room whilst you wander about makes the room much more pleasant, but is not light therapy as such.

A bit factual, but it does make all the difference.

That completely exhausted me! I’ll have to go to the sofa with a cup of caffeine! Julie

A pleasure Carlos. Thanks for being patient enough to read it all!

It takes time working out the best routine, but you will get it sorted out soon, and then all you have to do is stick to your personal best light-fixing time. I feel I now have my SAD black monster under control.....

Kindest things, Julie