Best Light Therapy Devices for Perimenopause: Sleep, Mood, and Energy
Light therapy can help reset circadian rhythm, improve mood, and support sleep during perimenopause. Learn what to look for in a light therapy device and how to use it effectively.
Why Light Therapy Is Relevant to Perimenopause
Perimenopause disrupts sleep through night sweats, hormonal fluctuations, and changes in melatonin production. It can also bring low mood, seasonal depression, fatigue, and difficulty concentrating. Light therapy, specifically exposure to bright, full-spectrum light in the morning, helps regulate the circadian rhythm by suppressing melatonin at the right time and improving serotonin and cortisol patterns throughout the day. For women whose sleep and mood are significantly affected by perimenopause, light therapy is a low-risk, well-evidenced tool worth exploring.
The Evidence Base
Light therapy has robust evidence for seasonal affective disorder (SAD) and non-seasonal depression, with response rates comparable to antidepressants in some studies. Evidence for sleep disorders, including disrupted circadian rhythms and insomnia, is also strong. While research specifically in perimenopausal women is more limited, the underlying mechanisms (circadian disruption, low mood, fatigue) are well matched to what light therapy addresses. It is increasingly recommended by sleep specialists and psychiatrists as an adjunct to other treatments.
Key Specifications to Look For
The minimum effective brightness for light therapy is generally accepted to be 10,000 lux at a specific distance (usually 20 to 30cm from the face). Devices rated below this at the recommended distance are unlikely to produce the therapeutic effect. Look for a lamp that provides 10,000 lux without UV emission; UV is not needed for the therapeutic effect and can damage skin and eyes over time. The colour temperature of the light should be in the daylight range (5,000 to 6,500K) rather than warm white. Flat, glare-reducing panels are easier to use for extended sessions than dome-shaped designs.
Form Factor and Practical Use
The most common and practical form factor is a desk lamp you position to your side or at an angle while eating breakfast or working. This allows passive use without requiring you to sit and stare at the lamp directly. Portable travel-sized lamps are available but tend to sacrifice brightness for size. Some alarm clocks now include a dawn simulation feature, which gradually increases light intensity before your wake time to support more natural waking, which is complementary to but not a substitute for a full bright light session. Wearable light therapy visors exist but tend to be less well validated.
How to Use Light Therapy Effectively
The timing of your light session matters as much as the intensity. For most people, morning use within the first hour of waking is most effective for mood and circadian reset. Sessions of 20 to 30 minutes are typically sufficient. Using the lamp in the evening can delay your body clock and worsen sleep, so morning use is strongly preferred unless you are working with a sleep specialist on a specific protocol. Consistency matters; results typically build over one to two weeks of daily use. If you have a history of bipolar disorder or mania, consult a doctor before starting light therapy.
Pairing Light Therapy With Other Strategies
Light therapy works best as part of a sleep and mood strategy that also includes consistent wake and sleep times, limiting evening screen brightness, regular outdoor daylight exposure, and physical activity. For women in perimenopause, addressing multiple contributors to poor sleep simultaneously tends to produce better results than any single intervention. If mood symptoms are severe, light therapy should complement rather than replace professional support, including therapy or medication if appropriate.
Related reading
Get your personalized daily plan
Track symptoms, match workouts to your day type, and build a routine that adapts with you through every phase of perimenopause.