Regulating the melatonin cycle
So while bright light therapy is effective and the standard treatment for seasonal depression and some kinds of insomnia, dawn simulation can be more convenient, says Levitt. Both regulate your melatonin cycle to proper levels -- low in the daytime and high at night.
"With bright light therapy, you have to wake up to take it. If you wake up too late, it may not be as effective," he says. "Dawn simulation, on the other hand, works just before you wake, when the internal clock is most sensitive to the effects of light."
The two forms of light therapy seem to work equally well, says Levitt. Beyond the scientific studies, there are anecdotal reports from people such as Kristin. "I find light therapy really helps in raising both my mood and my energy levels," she says, "and it helps improve my concentration."
Light by day -- dark by night
If you prefer the security of a little light at night, opt for a red nightlight. "Lights out at night promotes production of melatonin, which helps us sleep and is known as an effective antioxidant," says Patricia Wales, a naturopathic doctor at the Acadia Wellness Clinic in Calgary. "Lights on at night decreases production of melatonin, apparently even if they are on only briefly."
But red lights, it's been shown, don't turn off that melatonin production as regular lights do. Call your local lighting store to look for red nightlights near you.
Light warning
As helpful as this form of therapy sounds, it's not without its side-effects. Eye irritations, nausea and headaches are possible results, and light therapy can trigger a hypomanic response in those with bipolar disorder. Be sure to discuss side-effects with your physician.
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