If your new year's resolution is to get more healthy sleep, then we’re here to help! Improving your sleep is often easier said than done. If you’ve tried counting sheep, drinking a warm glass of milk before bed or any other tall tales that have been suggested and nothing has helped, we might be able to help you.
Light therapy treatment
Light therapy is daily exposure to artificial light that has a similar intensity as direct sunlight. This artificial light can be used at home and should be used on a routine basis, for a certain length of time and at the same time every day to see benefits.
How light therapy treatment helps you sleep
Light therapy is based on your circadian rhythm, which is how your body decides when you're tired, awake or hungry. Your circadian rhythm should follow the same 24-hour cycle as the sun. Using light similar to sunlight can help get you back on track. When using light therapy properly, you should feel drowsy in the evening when the sun goes down and awake in the morning when the sun is rising.
When using light therapy treatment to help you sleep, you need to evaluate the type of circadian rhythm disruption that you experience. There are specific times that light therapy needs to be done, which include: in the morning after waking up, early in the evening or when you begin to feel tired at night. When using your light therapy box it is important to keep it around 16 to 24 inches away from your face. The light should reach your eyes in order to remain effective, but you shouldn’t look directly at the light. Keeping this routine consistent is key. As well as doing light therapy at the same time each day, you should also maintain the same duration. After consulting with a doctor, your light therapy session can range anywhere from 30 minutes to 2 hours.
Some people can experience some side effects such as:
Common disorders that cause insomnia
Light therapy can be used for circadian rhythm sleep disorders. A normal bedtime occurs around 6 p.m. and 9 p.m. if you find yourself going to bed earlier or later than this time frame your internal clock may need some adjusting. This can cause you to wake up earlier between 2 a.m. and 5 a.m. Common disorders that can cause insomnia include:
Working a night shift schedule
Seasonal Affective Disorder (SAD)
This new year, get more sleep! See the many benefits of light therapy and how it impacts your sleeping habits. Take care of yourself and make your health a priority by scheduling an appointment at Wisniewski Chiropractic, an Omaha Chiropractor near you. Contact us today to book your appointment.