Seasonal depression and LED phototherapy

When autumn-winter grayness appears outside and the days become shorter, your mood can drop sharply. If this feeling persists for weeks, you may be dealing with seasonal affective disorder (SAD) – a depressive disorder affecting 1% to 10% of the population; most often women and younger people [1]. The good news is that you can help yourself – one of the effective methods is LED light therapy at home.

What is seasonal depression?

Seasonal depression (SAD) occurs cyclically between October and March. The body then reacts to the lack of sun – serotonin (the happiness hormone) levels drop, and melatonin (the sleep hormone) levels rise [2]. The effect? You wake up tired despite a long sleep, have a constant craving for sweets, find it hard to concentrate, and your energy drops to zero. Many people withdraw from social contacts and feel as if their life has come to a standstill.

If these symptoms persist for more than two weeks, make an appointment with a psychiatrist – seasonal depression is a serious disorder that requires diagnosis and often pharmacological treatment. Phototherapy is just one element of supportive therapy.

What benefits does LED phototherapy provide in seasonal depression?

LED light therapy works simply: intense light gives your brain a signal that it's time to be active. The body inhibits melatonin production and starts producing more serotonin – this increases energy, improves mood, and makes it easier to focus [3].

Research shows that both blue light (around 468 nm), which suppresses melatonin and regulates circadian rhythms [4], and red light (630-670 nm), which affects not only the skin but also the nervous system. Regular exposure can reduce tension, improve sleep, and reduce symptoms of chronic stress [5].

How long should one LED therapy session last?

For blue light, effective sessions are 30-45 minutes daily – in a study with SAD patients, 45-minute exposure for 3 weeks brought significant symptom improvement [6]. Similarly, 30-minute blue light sessions for 6 weeks improved sleep quality and mood in people after brain injury [7].

Red light requires less time – effective sessions last from several minutes up to about 30 minutes, showing improvement in cognitive functions and mood. Generally, effective light therapy sessions last from 30 minutes to 2 hours daily, with morning exposure bringing the best results [8].

Does LED phototherapy have side effects?

LED phototherapy is safe and well tolerated by the body, although at first you may have trouble falling asleep or feel slight stimulation – this is temporary. In case of sleep problems, it is recommended to adjust the exposure time to light, e.g., avoid therapy in the evening, as evening exposure more often causes sleep disturbances [9].

What distinguishes modern LED lamps?

Modern LED lamps have light close to daylight but without harmful UV rays. They are energy-efficient, do not heat up, and last for years. Most importantly – LED light therapy at home is true convenience. You can turn on the lamp during your morning coffee, working at the computer, or reading a book.

If you're looking for additional support, you might consider devices combining different types of light therapy. ZENT® DermaLight™ Mask uses four wavelengths (including blue light, red and infrared, and yellow). That's as many as 216 LED diodes arranged to evenly illuminate the face. The mask is ultralight (only 93 g), made of medical silicone, and wireless.

Seasonal depression doesn't have to be your companion throughout autumn and winter. LED light therapy It is a proven, safe solution that restores your body's natural rhythm. Regular morning sessions will improve mood, boost energy, and help you function normally during the dark months. However, remember – it is always worth consulting a psychiatrist or psychologist. Phototherapy works best as part of a comprehensive approach to mental health.

FAQ – most frequently asked questions

Is LED phototherapy safe?

Yes, provided you use certified medical lamps. Do not extend sessions – 30 minutes a day is more than enough. If you have eye problems (glaucoma, cataracts), consult an ophthalmologist.

When will I feel better?

Most people feel mood improvement after 3-7 days of regular use.

Can I combine phototherapy with pharmacological treatment?

Yes, phototherapy perfectly complements treatment conducted by a psychiatrist. However, never stop taking medication on your own – always consult your doctor.

How much does it cost?

A good therapeutic lamp costs 300-1500 PLN. It is a one-time investment – the device will serve you for many seasons.

References

[1] Akkaoui M.A. et al. (2025). "Screening and evaluating seasonal affective disorder: a systematic review of available assessment tools". Journal of Psychiatric Research.

[2] Lee T.M.C. et al. (2001). "Monoaminergic function in the pathogenesis of seasonal affective disorder". The International Journal of Neuropsychopharmacology.

[3] Chról M. et al. (2025). "Exploring the role of phototherapy in the management of Seasonal Affective Disorder". Journal of Education, Health and Sport.

[4] Glickman G. et al. (2006). "Light Therapy for Seasonal Affective Disorder with Blue Narrow-Band Light-Emitting Diodes (LEDs)". Biological Psychiatry.

[5] Rojas J.C., Gonzalez-Lima F. (2011). "Low-level light therapy of the eye and brain". Eye and Brain, 3, 49-67.

[6] Alotaibi M.A. et al. (2015). "A systematic review of light therapy on mood scores in major depressive disorder: light specification, dose, timing and delivery". International Journal of Basic and Applied Sciences.

[7] Raikes A. et al. (2020). "Daily Morning Blue Light Therapy Improves Daytime Sleepiness, Sleep Quality, and Quality of Life Following a Mild Traumatic Brain Injury". Journal of Head Trauma Rehabilitation.

[8] Pjrek E. et al. (2019). "The Efficacy of Light Therapy in the Treatment of Seasonal Affective Disorder: A Meta-Analysis of Randomized Controlled Trials". Psychotherapy and Psychosomatics.

[9] Maruani J. et al. (2019). "Bright Light as a Personalized Precision Treatment of Mood Disorders". Frontiers in Psychiatry.