Bright light therapy exposes users to intense light (usually from a special light box) for a set time of the day, usually in the morning for about 30 minutes. The light should be bright enough (or dark) so that the user can comfortably read or carry out other activities (eg checking e-mails) without putting excessive strain on the eyes.
When using light therapy, it is also important to choose a 10,000 lux light and use it at the right distance from the face. The Mayo Clinic recommends that the device emits as little UV radiation as possible to avoid skin and eye damage, and that users should aim for a distance of 16 to 24 centimeters between their eyes and the light, although different devices have different specifications have.
The first and most obvious benefit of light therapy for athletes is the improvement in sleep quality. Inadequate sleep can significantly impair athletic performance , particularly during submaximal, sustained workouts such as are common in endurance training. In addition, ambitious athletes sometimes have irregular sleeping times anyway due to training, competitions and travel. Irregular sleep can lead to jet lag and insomnia, and can have an extremely negative impact on performance. Light therapy, on the other hand, can help reset an athlete's body clock and improve sleep quality, allowing them to wake up more easily and feel refreshed and alert during training sessions.
Modern light therapy is often used to treat seasonal depression such as winter depression , which usually occurs as a result of a natural lack of light. In addition to using light therapy for depression, athletes can also use light therapy to support their performance and recovery in a variety of ways, including improved sleep quality and mood, increased morning alertness, and an adjusted circadian rhythm.
