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Your body’s natural rhythms, which influence mood, sleep and general wellbeing, are governed by how much light (natural and artificial) you’re exposed to. Task mimics the colour and intensity of natural light, so if you’re indoors, a bright light therapy session works quickly to improve mood, energy, focus and performance. Used daily, Task can encourage a more regular sleep/wake pattern, making it easier to get to sleep and wake up feeling more refreshed.

Look out for early signs of winter blues in Sept/Oct and if you start feeling more tired, anxious or irritable, start using Task. As spring comes around, you can cut back on your bright light sessions. If symptoms return, simply use Task again for a few days.

If you're using Task to help with the winter blues, bright light in the morning is most effective so try that first. For some people, early evening light exposure is beneficial. If you find it difficult to get going in the morning, switch on Task as soon as you can. If you don't have much time in the morning, then you should aim for a top-up or full session in the afternoon. If you tend to feel sleepy or fall asleep too early, use Task in the late afternoon/early evening. It's best to avoid bright light too close to bedtime - within about three hours - as you may find it difficult to get to sleep.

With the light at full brightness and head tilted to 90 degrees to face you, you're getting the maximum benefit so position Task at arm's length (approx. 50 cm) and start with 30 minutes a day (1 500 lux). You may find this is enough but if you don’t notice much of an effect, increase your exposure each day until you find something that works for you. If you're more comfortable with Task positioned further away, then less light will reach your eyes and you'll need to use it for longer. Similarly, if you're using Task at reduced brightness, then less light will reach your eyes and you'll need to use it for longer. There's no harm in using the light for longer than suggested. You can get your bright light therapy all in one go or use Task on-and-off throughout the day for a cumulative effect. If you find your eyes ache slightly, try using it further away, reduce the brightness or switch off for a while. Whether you’re using Task for winter blues, or for general wellbeing, once you’ve found a pattern that’s right for you try to use it around the same time every day.