Post-traumatic stress disorder, or PTSD, is a form of anxiety disorder triggered by experiencing or witnessing a traumatic event. According to MayoClinic.com, symptoms characteristic of PTSD involve memory disturbance, increased arousal or anxiety and feeling emotionally numb. The increased anxiety and unsettled feelings of lacking safety can change the way the brain responds to sleep. The U.S. Department of Veterans Affairs further notes that PTSD can induce thoughts of worry and fear of danger, or cause nightmares, which makes going to sleep or staying asleep difficult. Light therapy is a means for regulating the natural circadian rhythm of the body, which is involved in the sleep/wake cycle. The American Academy of Sleep Medicine notes that a 2010 study using light therapy for PTSD in soldiers, shows significant results for treating the condition as an adjunct to additional treatments for symptoms.
Step 1
Consult your physician prior to beginning light therapy. The U.S. Department of Veterans Affairs suggests talking to your physician first to determine other causes of sleep disturbance. Symptoms of PTSD are associated with medical conditions such as abdominal pain, pelvic area concerns and chronic pain. Determining need for medical intervention is important to make sure the symptoms accompanying PTSD are appropriately treated.
Step 2
Purchase or make a light box. According to MayoClinic.com, light boxes are available for purchase through Internet retailers, drugstores, or at hardware stores. The key to effective light therapy is intensity of light emitted from the box, length of time per day in using the box and the time of day you use the box.
Step 3
Set your alarm for the same time every day to engage in light therapy. Morning use of the light box is suggested to help regulate sleep. MayoClinic.com notes that using light therapy at night disrupts the sleep process further. Engaging in light therapy for 20 to 30 minutes each day can result in favorable outcomes. The American Academy of Sleep Medicine found that the participants of the 2010 light therapy and PTSD study fared well in using a light intensity of 10,000 lux at 30 minutes per day.
Step 4
Create a comfortable area for daily light therapy. Set the light box up a few feet away and engage in activities such as reading, phoning a friend or watching television. Make sure you are comfortable in your spot and remain in the visual range of the light box for the duration of time allotted each day.
Step 5
Consider incorporating additional treatments. Light therapy may only treat sleep disturbance associated with PTSD and not the other symptoms. The U.S. Department of Veterans Affairs suggests exploring additional options for symptom management such as eye movement desensitization and reprocessing, or EMDR, to manage the disturbing memories associated with PTSD. Cognitive-behavioral therapy, group therapy or prescription medications may also be helpful in treatment while you use the light therapy for sleep regulation.
Tips and Warnings
- To maintain your regular daily routine, wake up and use your light box 30 minutes to an hour earlier than normal.
- Light therapy is helpful in treating sleep disturbance; however, additional treatments may be required for other symptoms of PTSD. Talk to your physician about possible medication interactions with light therapy.
Things You'll Need
- Light box
- Alarm clock
References
- American Academy of Sleep Medicine: Bright Light Therapy Improves Sleep Disturbance in Soldiers with Combat PTSD
- United States Department of Veterans Affairs: Treatment of PTSD
- Mayo Clinic: Light Therapy
- U.S. Department of Veterans Affairs: Sleep and Posttraumatic Stress Disorder
- Mayo Clinic: Post-traumatic Stress Disorder
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