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Research on Light Therapy for Sleep
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Increasingly, light therapy is being used to reset our body clocks - sometimes along with melatonin and sometimes on its own-no matter how or why
they've been put off track. Scientists are discovering that light therapy may have potential for treatment of several other disorders in addition
to that of SAD.
Early Morning Insomnia
Those suffering from this illness, find that they cannot sleep in the early morning. In a 1993 study conducted at South Australia, 9 persons
who have suffered from early morning insomnia underwent bright-light stimulation in the evening. They were given photo therapy that involved
exposure to 2,500 lux light from 10 p.m. to midnight. The result: They fell asleep at their normal times; but, stayed asleep an average of one
and a half hours longer than usual.
Night-owl Insomnia
One type of insomnia involves a nightly inability to fall asleep until the wee hours of the morning. This often results in the abuse of
alcohol and sleeping pills. It's called delayed sleep phase syndrome (DSPS), or night-owl insomnia, and it usually develops during the
teen years. Researchers blame it on having a maladjusted biological rhythm that doesn't say "good-night" until several hours past a normal bedtime.
In one study of people suffering from delayed sleep-phase syndrome, light therapy involving two hours of bright light exposure in the morning
and then restriction from bright light in the evening hours, successfully altered the troubled sleepers' circadian rhythms. In addition, both
sleep and morning alertness improved significantly during the treatment.
As we age, we tend to wake periodically during the night. Light therapy has been found in a number of studies to help
insomnia and other sleep difficulties, particularly in the elderly.
In a 2005 Australian study, 24 healthy adults, ages 36 to 68 years, with early-morning awakening insomnia of at
least six months duration were treated with 2500 lux of bright-light therapy from 8 p.m. until midnight on the first
night, and from 9 p.m. to 1 a.m. on the second night. Eleven people received placebo. Following only two
nights of bright light therapy exposure, individuals with early-morning awakening insomnia experience significantly
improved sleep patterns that last for up to a month after therapy.
Light therapy uses a narrow wavelength of the light spectrum to naturally help re-set our “internal clock.” Light the
rapy can be used at home and there are a number of light therapy products available.
These are wonderful times for those interested in light therapy - the realization that people can treat
problems like insomnia with the use of drugs and their side effects.
Verilux® Lighting is a respected leader in the design and production of light therapy products.
For more information, choose from the resources and products below.
$149.95
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Verilux® Rise & Shine Full Spectrum Natural Alarm Clock
is a dawn simulator that simulates the sunrise. Its patented timer gradually brightens its full spectrum light and helps to “switch off” the
production of melatonin, allowing you to wake gently, naturally and refreshed. In the morning, the Rise & Shine lamp
slowly brightens and the built-in speaker gently increases its volume until you’re fully awake. At night, the process reverses — dimming
light and fading sounds gently tell your brain it’s time to sleep.
Learn more about the Rise & Shine Alarm Clock
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$89.95
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$179.95
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The Verilux® Happy Lite Deluxe Sunshine Simulator
helps to chase away the winter blues or Seasonal Affective Disorder (SAD). Although our lives, health, and well-being are dependent
on the sun, most of us do not get enough sunshine every day, especially if we spend our days in windowless offices or cubicles. Bright
light is used for alleviating symptoms associated with seasonal affective disorder (winter depression), jet lag, shift work fatigue, seasonal
change, and insomnia.
Learn more about the Happy Lite Sunshine Simulator
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Lack L, Wright H, Kemp K, Gibbon S. The treatment of early-morning
awakening insomnia with 2 evenings of bright light. Sleep 2005 May 1;28(5): 616-23.
Lack L, Wright H.
The effect of evening bright light in delaying the circadian rhythms and lengthening the sleep of early morning awakening insomniacs.
Sleep 1993 Aug;16(5):436-43.
Lack LC, Wright HR.
Treating chronobiological components of chronic insomnia.
Sleep Med 2007 Sep;8(6):637-44.
Cole RJ, Smith JS, Alcalá YC, Elliott JA, Kripke DF.
Bright-light mask treatment of delayed sleep phase syndrome.
J Biol Rhythms 2002 Feb;17(1):89-101.
Crowley SJ, Lee C, Tseng CY, Fogg LF, Eastman CI.
Complete or partial circadian re-entrainment improves performance, alertness, and mood during night-shift work.
Sleep 2004 Sep 15;27(6):1077-87.
Randi Fredricks has a Doctorate in Naturopathy and a Masters in Psychology.
She runs her own natural health business, counsels clients at Recovery Connections in San Jose, California and does long distance
phone consultations. Visit her website at
www.randifredricks.com or
contact her online.
This article is from Randi Fredricks' book
Healing & Wholeness: Complementary and Alternative Therapies for
Mental Health. Copyright © 2008. All rights reserved.
No part of this article or website may be reproduced in any form or by any electronic or mechanical means, including information
storage and retrieval systems.
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Thursday, November 20, 2008
