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Use Sun Lamp

Use Sun Lamp

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The Sun lamp has also been called a phototherapy lamp, and it is a device that mimics the light you would get if you were outdoors. It is usually used to improve mood and reduce anxiety.

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Possible Benefits

  • It helps to improve mood.
  • Reduces anxiety and depression levels.
  • May help in the treatment of sleep disorders
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Required Equipment

Sun lamp

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How to Do It

The key is that the light enters your eyes INDIRECTLY, under no circumstances should you direct the light directly into your eyes. You should put the lamp on a table nearby and place your face about 16 - 24 inches away. Position your face so that you do not look directly at the light.

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Why it works

Sun lamps have a positive effect on some neurotransmitters, related to mood regulation and sleep/wake cycles, specifically serotonin and norepinephrine.

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Time Commitment

15-20 minutes 

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Suggested Frequency

Daily (it’s better if you use it at the same time, ideally in the mornings)

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Time of Day

During the morning or afternoon hours 

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Possible Side Effects

Since they do not emit UV radiation, sun lamps are considered quite safe. However, some mild side effects may occur, such as headaches, eye fatigue and nausea. On the other hand, if you have a mood disorder, it is best to consult a specialist about using sun lamps.

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  • Sun lamps should not be confused with chambers used to artificially tan the body. Exposure to sun lamps will not increase your vitamin D levels. 
  • DO NOT confuse sun lamps with other types of lamps that do not filter UV light, as this could cause damage to your body. 
  • Sun lamps are often used for the treatment of Seasonal Affective Disorder (SAD).
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Supporting Studies and Articles

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  1. Short exposure to light treatment improves depression scores in patients with seasonal affective disorder: A brief report. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2913518/
  2. What is the optimal implementation of bright light therapy for seasonal affective disorder (SAD)? https://www.ncbi.nlm.nih.gov/pmc/articles/PMC543845/
  3. Bright Light Therapy: Seasonal Affective Disorder and Beyond. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6746555/
  4. The efficacy of light therapy in the treatment of mood disorders: a review and meta-analysis of the evidence. https://www.ncbi.nlm.nih.gov/pubmed/15800134
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 Happiness  Stress  Sleep  Immunity
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