Light Therapy in Summer: Do You Still Need It?
Most people put their light therapy device away as soon as summer arrives. With earlier sunrises, longer evenings, and plenty of natural daylight, it seems like there's no longer any need for it. But that's not always the case.
Whether you benefit from light therapy isn't determined by the season alone. It depends on when and how much bright light you actually receive. If you spend most mornings indoors, commute to work, or spend your day in front of a screen, you may still get much less bright light than you think, even during summer.
That's why some people continue using light therapy throughout the warmer months. Rather than compensating for shorter winter days, the goal is simply to provide bright light at the time your body needs it most. In other words, longer days don't automatically mean you're getting the bright morning light your body needs.
Is Light Therapy Only for Winter?
Not at all. Light therapy is often associated with winter because it's widely used to help people cope with reduced daylight during the colder months. Over time, this has led many people to assume that it's only useful when the days are short.
In reality, light therapy isn't about the season—it's about light exposure. Its purpose is to provide bright light when your body needs it most, particularly in the morning. This light helps support your circadian rhythm, the internal body clock that regulates your sleep-wake cycle. One of the body's main time cues is the timing of light reaching the eyes. A strong morning light signal helps your body distinguish the beginning of the day from the evening, supporting a more stable daily rhythm.
When morning light is limited or arrives too late in the day, your circadian rhythm can become misaligned, regardless of the season. This can happen just as easily in summer if you spend most of your mornings indoors or follow an irregular schedule. That's why some people continue to benefit from light therapy throughout the summer.
Ask yourself one simple question: how much time do you actually spend outdoors in the morning? If you wake up indoors, commute by car or public transport, and spend the rest of the day under artificial lighting, you may receive far less bright light than you realise. Typical indoor lighting provides around 300 to 500 lux, while a bright summer morning outdoors can easily exceed 10,000 lux. Even if the difference isn't obvious, the amount of light reaching your eyes is very different.
For many people, the issue isn't a lack of daylight outdoors—it's a lack of exposure to that daylight during the part of the day when it matters most. Light therapy is designed to provide bright light when your daily environment doesn't.
Who Can Still Benefit from Light Therapy in Summer?
Contrary to popular belief, light therapy isn't only useful during winter. Some people may continue to benefit from it throughout the summer, depending on their daily light exposure rather than the season itself. If you don't get enough bright light in the morning—or receive it later than your body needs it—light therapy may still have a role to play.
Here are some of the most common situations where this can happen.
People who work indoors. If you spend most of your day inside an office, you may be getting far less natural light than you realise. An early commute, hours under artificial lighting, and little time outdoors in the morning can all reduce your exposure to bright light, even during summer. While working near a window may make the space feel bright, the amount of light reaching your eyes is often much lower than it would be outdoors.
People who work night shifts or irregular hours. Working nights or rotating shifts often means your light exposure no longer matches the natural day-night cycle. In these situations, managing light exposure according to your schedule—not the season—can help support your circadian rhythm. Because every shift pattern is different, the ideal timing for light exposure should be adapted to your individual routine.
Frequent travelers. Jet lag isn't limited to winter. Whether you're travelling for work or on holiday, crossing multiple time zones can temporarily disrupt your circadian rhythm. Appropriately timed bright light may help your body adjust more quickly both when you arrive and when you return home. This can make it easier to return to your usual routine after your trip, especially if you travel frequently.
People exposed to very late sunsets. In some regions, summer daylight extends well into the evening. For some people, this prolonged exposure to light can make it harder to maintain an early bedtime. Spending more time outdoors on bright summer evenings may also naturally extend your light exposure. In these situations, getting bright light in the morning—and limiting exposure to bright light later in the evening—can help support a more consistent sleep-wake schedule.
Early risers. If you regularly wake up very early to work or exercise, the longer evenings of summer can make it harder to maintain an early bedtime. As a result, it may become more difficult to get enough sleep while keeping the same early morning routine. Morning light can help support a consistent rhythm and make it easier to stick to your usual schedule.
In each of these situations, it's not just the amount of light that matters, but also when you receive it. That's one of the reasons why the benefits of light therapy aren't limited to the winter months.
How to Use Light Therapy in Summer Without Disrupting Sleep
Using light therapy in summer follows the same basic principles as in winter: the most important factor is when you use it. For most people, the best time is in the morning, ideally within the first hour after waking, when bright light has the greatest influence on your circadian rhythm.
Consistency matters just as much as timing. Using light therapy regularly each morning generally provides a more consistent light signal than using it only occasionally. The easiest way to build this habit is to incorporate it into an activity that's already part of your routine, such as having breakfast, reading emails or getting ready for the day. Wearable devices like Luminette make this easy because they allow you to continue your usual activities during the session. For drivers, the Drive also provides a practical option for use during the morning commute.
The recommended session length depends on the type of device you use. Traditional 10,000-lux light therapy lamps are typically used for 20 to 30 minutes. Wearable devices such as Luminette are designed to be worn close to the eyes and operate at a lower light intensity, typically between 500 and 1,500 lux. As with any light therapy device, it's important to follow the manufacturer's instructions.
During summer, it's also worth considering your overall light exposure. Because daylight naturally lasts longer, it's generally best to use light therapy in the morning and avoid additional sessions later in the day. For some people, extra bright light in the evening may make it more difficult to fall asleep or maintain their usual sleep schedule.
Can Light Therapy Help with Sleep Difficulties in Summer?
Yes, in some situations. Light therapy doesn't act directly on sleep. Instead, it helps support your circadian rhythm, the body's internal clock that regulates your sleep-wake cycle. When used in the morning, it may help maintain a more regular daily rhythm, which can be particularly helpful if longer daylight hours make it more difficult to maintain your usual sleep schedule. By strengthening your exposure to bright light early in the day, light therapy helps provide a clearer time cue for your circadian rhythm, even when evenings remain bright for longer.
Light therapy works best alongside other healthy sleep habits. Keeping a regular sleep schedule, limiting exposure to bright light in the evening, and using blackout curtains if needed can all help support a consistent circadian rhythm. Together, these habits create a clearer distinction between daytime and nighttime, helping your body maintain a more regular daily rhythm.
Light therapy isn't a substitute for good sleep habits or for medical care. If you're experiencing persistent sleep difficulties, it's important to speak with a healthcare professional.
Frequently Asked Questions
It depends on your daily routine rather than the season. If you spend most of your mornings indoors, work night shifts or regularly travel across time zones, your exposure to bright light may still be limited, even during summer. In these situations, light therapy may remain beneficial throughout the year.
Yes, if it's used too late in the day. Bright light in the evening may delay sleep for some people, especially during summer when daylight already lasts longer. That's why light therapy is generally recommended in the morning, ideally soon after waking and according to your device's instructions.
The principles are the same, but timing becomes even more important during summer. Because daylight naturally extends later into the evening, it's generally best to use light therapy in the morning and avoid sessions later in the day.
That depends on the device you're using. Traditional 10,000-lux lamps are typically used for 20 to 30 minutes, while wearable devices may have different recommended session lengths. Always follow the manufacturer's instructions and aim for regular use rather than extending sessions unnecessarily.
For most people, the best time is within the first hour after waking. Morning light has the greatest influence on your circadian rhythm, while bright light later in the day may delay sleep in some individuals. A wearable device such as Luminette makes it easy to incorporate light therapy into your usual morning routine.
