What is Bright Light Therapy? Specialist Explains How Light in the Morning Might Cure Depression and Sleep Disorders

If you’ve ever noticed how your mood lifts on a sunny morning or how gloomy days can make you feel dull, you already understand a bit about how light affects our minds. Our bodies depend on light not just to see, but to function properly. With most of us spending hours indoors or glued to screens, our exposure to natural sunlight has dropped and that can throw our internal rhythm off balance. This is where bright light therapy steps in as a surprising, science-backed way to lift mood and improve sleep.

Read ahead to know how light influences our mental health as we spoke to Dr Sumit Grover, Psychologist and Life Coach, Grovers Psychological Professional Corporation, New York, who breaks down how this treatment works and why morning light could be the key to feeling better.

What Exactly Is Bright Light Therapy?

According to Dr Sumit Grover, “Bright light therapy is a form of non-invasive treatment that involves exposure to simulated sunlight through artificial lighting.” She explains that the therapy is most often used to treat Seasonal Affective Disorder (SAD). It is a type of depression that appears during darker months when sunlight is limited. But it’s not just for seasonal blues.

“Clinical experience and research have demonstrated that bright light therapy can also help people with other types of depression, sleep disorders, and circadian rhythm disorders,” adds Dr Grover. Simply put, this therapy helps your body remember what daytime feels like, especially when the real sun isn’t around much.

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How Does Bright Light Therapy Work? 

Dr Grover explains that the secret behind bright light therapy’s success lies in its effect on your circadian rhythm, the internal clock that controls your sleep-wake cycle. “This inborn biological clock affects sleep patterns, mood, and hormone secretion. When it’s out of sync, it can lead to symptoms like insomnia, fatigue, irritability, and depression,” she says.

Morning light exposure, especially within the first hour after waking, signals to the brain that it’s time to be alert. This helps regulate energy during the day and improves sleep at night.

Here’s what bright morning light can do for your body:

• Boost alertness and focus
• Regulate mood-related hormones
• Support deeper, more restful sleep
• Reduce daytime sleepiness

The Role of Light in Mood and Hormone Balance

“Morning light exposure also influences the natural regulation of melatonin—the sleep hormone and supports Vitamin D production,” says Dr Grover.

• Both melatonin and Vitamin D are key players in emotional and physical well-being:
• Melatonin: Helps your body know when to rest. Irregular melatonin levels can cause sleep disruption and mood swings.
• Vitamin D: Often called the “sunshine vitamin,” it supports bone health and mood. Low levels are linked to depression and fatigue.

So, by simulating sunlight, bright light therapy not only improves how you sleep but can also lift your overall sense of balance and positivity.

How Is Bright Light Therapy Done?

Dr Grover recommends using a bright light box for about 20 to 30 minutes every morning.

Here’s how it’s typically done:

• Sit about arm’s length away from the light box.
• Keep your eyes open, but don’t stare directly at the light.
• Do it soon after waking up for the best results.
• Be consistent, as daily sessions work better than occasional ones.

She also cautions, “Do not attempt bright light therapy without the guidance of a qualified medical professional. It’s especially important for people with bipolar disorder, eye problems, or those on medications that cause light sensitivity.”

Most people start noticing better mood, energy, and sleep quality within days or weeks of starting therapy.

What Research Says About Light and Mental Health

A study published in the American Journal of Psychiatry found that bright light therapy was as effective as antidepressant medication in improving mood in patients with non-seasonal depression. Participants exposed to 30 minutes of bright light daily experienced notable mood improvements within a few weeks. The study highlights how something as simple as light can influence brain chemistry and emotional balance.

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Conclusion

As awareness of light’s impact on mental health grows, bright light therapy is becoming one of the most popular non-drug ways to enhance mood and sleep. It’s gentle, effective, and brings a little sunlight into the darker corners of life, literally and emotionally. With the right guidance, it might be just the bright start your mornings need.