What's the best time for light therapy sessions?
Written by
David Nelson
Reviewed by
Prof. Graham Pierce, Ph.D.The best timing of light therapy sessions depends on your individual health goals. Morning treatments are best suited to align with natural circadian rhythms for optimal brain benefits. Skin and hair treatments take priority over timing. I also recommend that clients avoid evening treatment hours whenever possible, as this may impact their sleep.
Cognitive Enhancement
- Optimal Time: 6-8 AM after waking
- Reason: Aligns with cortisol peak and circadian alertness
- Benefit: 25% better focus during morning tasks
Skin/Hair Treatments
- Priority: Consistent daily schedule
- Flexibility: Anytime except 2 hours before bed
- Tip: Pair with existing routines like morning skincare
Seasonal Affective Support
- Critical Window: Within 1 hour of waking
- Duration: 20-30 minute sessions
- Effect: Regulates melatonin production all day
Morning exercises take advantage of the bodily circadians. Near the beginning of the day, light exposure within one hour of waking will sufficiently suppress melatonin levels, creating regular and healthy sleep-wake cycles. It may be helpful to keep devices in your breakfast area where you can use them in the morning before a workout.
Play it consistently It's about consistency in skin and hair applications, so schedule hair or skin treatments at the same time of day. Your cells will be trained to respond more quickly and efficiently. I coach my clients to anchor their treatments to habits such as bathing or showering, as missing sessions can delay visible results for some time.
Evening use creates risks of disturbed sleep through delayed melatonin secretion. Avoid using light therapy within two hours of going to sleep. Blue wavelengths in particular will disrupt natural sleep signals. I have corrected sleep disorders by changing clients' schedules with their treatments.
Adjust the scheduling according to how the client responds to the treatments. Some people find that their energy gets lower after the sessions. If the dipping energy is a problem, treatments should either be given earlier or of shorter duration. Track your energy and sleep cycles over a span of two weeks. I guide clients through this highly personal adjustment process.
Traveling across time zones requires special adjustments to your schedule. Adjust your circadian rhythms with early morning light upon arrival at your destination, which will help speed up the recovery process from jet lag. I provide travelers with portable devices and information to help them manage their personal schedules.
Read the full article: 8 Light Therapy Benefits Explained Simply
