1. Do I need to stare at the light box?
No. Just facing your device with your eyes open is sufficient.
2. How far do I need to be from the box for light therapy to be effective?
Usually between 1-3 feet. Intensity of light decreases sharply in proportion to distance from the light source. For more info, check out: https://www.circadiansleepdisorders.org/info/lux.php
3. I get bored during my light exposure sessions. What should I do?
That is precisely why we introduced listen to the Radio button! It enables you to download the Tune in Radio App and listen to your favourite radio station. Some people have also tend to do paper work, read novels/ newspaper, exercise, make phone calls, brush their teeth, during their morning exposure session.
4. What is the best time to receive my light exposure session?
For most people light treatment is most effective when administered early in the morning. Some studies indicate the effectiveness of the light exposure session doubled when moved from 8:00AM to 6:00AM. For more info look up: www.cet.org
5. How long should my light exposure session be?
This varies widely amongst individuals. Although a typical light exposure lasts anywhere between 20 minutes to 90 minutes.
6. What are some ways in which I can use this App?
Keep it next to the mirror/ sink when brushing your teeth in the morning/ whilst doing your morning chores
Keep next to you whilst eating your breakfast/ reading the newspaper
You can also project your iPhone/ iPad screen on your TV using Air play to enhance the effect or use multiple devices (Phone/ Table/ TV etc.) at the same time.
Like all other things in life, consistency is critical for results
7. What is the UV rating for this App?
Your Apple device does not emit any ultraviolet radiation and hence does not have a UV rating.
8. What is the intensity of light emitted by this app?
An iPhone X emits approx. 575 Lux at source. The intensity of light emitted by your device depends on a no. of factors including the model of your Apple device, your brightness setting, the distance of your eyes from the light source etc. For more technical detail, you might want to check out: https://www.circadiansleepdisorders.org/info/lux.php
9. How do I change brightness?
On the Light Box screen, tap the screen to bring up the navigation bar at the bottom of the screen
Move the scroll bar to set brightness
10. How do I change color?
On the home screen, click on Dawn Simulator
Click on Alarm (or time displayed in HH:MM for which the alarm was last set) on the bottom right of the screen
Click on Color & select color
This will change the color of Light Box as well as Dawn Simulator
11. How long do I have to use the app to see noticeable results?
With lightboxes typically it would take 2 weeks of continuous daily use to start feeling noticeable changes. Although this can vary significantly between individuals.
12. What else can I do to supplement my light exposure sessions and overcome SAD?
Some other activities you might want to try to deal with symptoms of Seasonal Affective Disorder are:
• Try to arrange the spaces you spend time in to maximise sunlight exposure
• Keep curtains open during the day
• Trim tree branches or hedges that may be blocking some of the light from getting into your home
• Move furniture so that you sit near a window or, if you exercise indoors, set up your exercise equipment by a window
• Install skylights and add lamps
• Build physical activity into your lifestyle preferably before SAD symptoms take hold. Physical activity relieves stress, builds energy and increases both your physical and mental well-being and resilience
• Make a habit of taking a daily noon-hour walk, particularly if you commute to school or work in the dark hours of the day
• Meditate at least 20 min a day (focus on your breathing)
• Try High intensity training if you are fit enough and have less time
• End your morning shower with a cold shower (This might not be suitable for all people, please check suitability and consult your doctor before making any changes)
• Maintain good sleep hygiene
• When all else fails, try a winter vacation in sunny climates—if the pocket and work schedule allow. Keep in mind that the symptoms will recur after you return home