For a lot of people, pregnancy brings a lot of physical and emotional changes that often lead to some unpleasant symptoms.
While symptoms vary from person to person, they generally include sleep disturbances, mood fluctuations, and fatigue. On a more extreme end, some women experience feelings of deep sadness.
Overview of light therapy during pregnancy
Light therapy during pregnancy involves exposing your body to ultraviolet light or light therapy equipment during the period of carrying a child in your womb.
While the treatment is generally safe for most populations, the question many want answers to is how safe it is for women who are pregnant.
Before we dive deeper into light therapy and pregnancy in detail, let's quickly discuss what it is and how it works.
What is light therapy, and how does it work?
As mentioned above, light therapy is a common form of treatment that involves exposing yourself to bright, ultraviolet (UV) lights or artificial light (via a lightbox or lamp) that mimics natural light but without harmful UV rays for a set amount of time throughout the day.
When using a lamp for a session, ensure the light does not shine directly into your eyes. Position the lamp 16 to 24 inches away from your face.
Note that the light emitted from lamps intended for phototherapy can be very powerful, with exposure intensity often measuring 10,000 lux. At this intensity, sessions may only last 20 to 40 minutes, with longer sessions proving more beneficial. If using a lower-intensity device, such as 2,500 lux, a session may take up to two hours.
When used consistently and as recommended, phototherapy can influence mood, improve concentration, synchronise circadian rhythm, and aid sleep, thereby regulating your health and mental wellness.
Why light therapy is relevant during pregnancy
During pregnancy, women experience unpredictable hormonal fluctuations that cause them to experience weakness, disrupted sleep patterns, and mental health challenges , particularly in women prone to seasonal depression. Some of these symptoms still show up even after pregnancy.
These conditions can worsen in periods of low sunshine, like Fall, Winter, and early Spring.
Safe types of light used in pregnancy: White light and blue light
There are several types of light used in therapeutic applications—blue, green, white, and red—each offering different benefits depending on the condition being targeted. However, when it comes to pregnancy, white and blue light are considered the safest and most effective options for general wellness and managing common symptoms like fatigue, mood swings, or disrupted sleep.
White light , particularly full-spectrum light, closely mimics natural daylight and has been widely studied for its positive effects on circadian rhythms and emotional wellbeing. It's gentle yet effective in improving energy levels and sleep quality without posing any risks to mother or baby when used according to guidelines.
Blue light , on the other hand, is especially effective for boosting alertness and alleviating symptoms of Seasonal Affective Disorder (SAD). It helps regulate melatonin production, which plays a vital role in managing the sleep-wake cycle. In pregnancy, where hormonal fluctuations can interfere with sleep and mood, blue light therapy may offer a safe and natural way to regain balance.
Always consult with a healthcare provider before beginning any light therapy routine during pregnancy. But when used responsibly, white and blue light are excellent, non-invasive options to support mental clarity, energy, and better rest during this important time.
In addition to regulating sleep cycles and supporting emotional health, light therapy using white or blue light can also assist pregnant individuals in managing daytime fatigue. Due to hormonal shifts and increased physical demands, many experience persistent tiredness, especially in the first and third trimesters. Exposure to these types of light in the morning can help signal the brain to reduce melatonin and increase cortisol production—naturally enhancing wakefulness and mental focus without the need for caffeine or stimulants.
Another important factor is safety and comfort . Both white and blue light therapy can be administered through user-friendly devices such as light therapy glasses or desktop lamps , which make it easy to incorporate into a daily routine without strain. When used for short, recommended durations (typically 20–30 minutes in the morning), these tools pose minimal risk and offer noticeable benefits, making them especially useful for those navigating the emotional and physical shifts of pregnancy.
Is light therapy safe during pregnancy?
Light therapy has gained widespread attention for its ability to support sleep regulation, mood balance, and energy levels. But a common and important question arises— is light therapy safe during pregnancy ? The good news is that multiple studies suggest that light therapy, when used properly, can be a safe and non-invasive method for improving well-being during this important time.
Research has shown that exposure to white or blue-enriched light in the morning can be particularly beneficial for pregnant individuals struggling with seasonal affective disorder (SAD) , insomnia , or prenatal depression —conditions that are unfortunately not uncommon during pregnancy due to hormonal fluctuations. Clinical trials have found that short, consistent sessions of light therapy (typically 20 to 30 minutes a day) can alleviate mood disturbances and enhance circadian rhythm alignment without posing a risk to the developing fetus.
It is important to emphasize that light therapy does not involve harmful UV rays or heat and is not absorbed through the skin or bloodstream. Instead, the light is absorbed by photoreceptors in the eyes and communicated to the brain’s suprachiasmatic nucleus (SCN) —the control center for the body’s internal clock. When used according to recommended guidelines and under medical supervision if needed, light therapy is considered safe and effective even during pregnancy.
However, every pregnancy is unique. Therefore, it’s advisable to consult your healthcare provider before beginning light therapy , especially if you have a history of eye conditions, bipolar disorder, or are taking any photosensitive medications. With proper care, light therapy can be a gentle, drug-free tool to support mental and physical health throughout all stages of pregnancy.
Clinical research on light therapy and pregnancy safety
The systematic review first studied how phototherapy is a well-established treatment for SAD (seasonal affective disorder) and has shown some potential as a treatment for nonseasonal major depression.
Then, it reviewed two pilot cases of light therapy in antepartum depression, which provided the basis for their research.
In an open experiment administering 3-5 weeks of phototherapy (10,000 lux for one hour daily shortly after subjects awakened), mean depression ratings improved by 50%.
In a 5-week randomised, controlled experiment of phototherapy, 7,000 lux and 500 lux (labelled as the placebo) for one hour daily saw improvements in depression ratings of 60% and 41%, respectively.
The researchers postulated that morning bright light therapy in pregnancy (7,000 lux white) would be a potent treatment for major depression compared with low-intensity placebo light therapy (70 lux red or dim light) when given for one hour daily for 5 weeks.
This randomised, double-masked, placebo-controlled clinical experiment was performed in Switzerland with participants from university outpatient psychiatry and obstetric clinics.
The study suggests that the advantages of phototherapy for pregnant women with feelings of deep sadness are encouraging, and the side effect profile is equally favourable.
The authors do acknowledge no studies have been conducted to assess the risk of phototherapy to the fetus; however, they reason that because 60 minutes of phototherapy provides exposure similar to 60 minutes of sunshine, this treatment should not pose any risk to the developing fetus.
A few other studies have also explored the use of phototherapy for managing feelings of deep sadness during the prenatal and postnatal periods with positive outcomes. However, since extensive research explicitly focusing on light therapy safety during pregnancy is somewhat limited, more studies on how the body responds with larger sample sizes are still needed.
That said, pregnant women planning to have phototherapy sessions should discuss this with their obstetrician and gynaecologist before engaging in this treatment. In addition, care should be taken only to use phototherapy tools that have been clinically tested to provide an effective dose of bright light.
Is blue light therapy safe during pregnancy?
Generally, exposure to blue light therapy devices is considered safe for the eyes and overall health when used according to manufacturer guidelines. They are devoid of UV radiation and are not expected to be absorbed through the skin and reach the fetus.
However, just as you should do with other forms of treatment during pregnancy, consulting a healthcare professional is advisable to address individual circumstances and concerns.
Light therapy safety considerations by trimester
No specific evidence exists suggesting trimester-dependent risks with properly used light therapy for overall well-being. Nevertheless, it's prudent to approach any treatment with caution throughout pregnancy.
To ensure the safety of both mother and fetus, remember to consult a healthcare provider before starting any new treatment. Your provider is in the best position to assess potential risks and determine if phototherapy, and what type, is right for you at each stage of your pregnancy progression.
Light therapy in different pregnancy stages
As we have already established, no specific evidence suggests trimester-dependent risks with properly used light therapy for well-being. While more research is still needed to assess the risks and benefits of phototherapy at each stage of pregnancy progression, the following is what is generally known:
Light therapy for first-trimester pregnancy
The first trimester is a period when your baby's body starts forming. During this period, your baby's brain, spinal cord, and heart begin to develop. This period also causes many significant hormonal adjustments and symptoms in the woman, such as morning sickness and extreme tiredness.
Light therapy for second-trimester pregnancy
The second trimester is often physically enjoyable for most women. Morning sickness, extreme tiredness, and breast tenderness usually ease up by this time.
Light therapy for third-trimester pregnancy
By the third trimester, your body prepares for delivery even as your baby continues to grow and the body systems finish maturing. In this phase, as you continue to gain weight and begin to have false labour contractions, some women may start to experience morning fatigue and intensified sleep disturbances again.
Who should avoid light therapy during pregnancy?
Medical conditions and risk factors to consider
Phototherapy is very safe to use; however, people with certain medical conditions or disorders like pre-existing eye conditions, macular degeneration, or photosensitive skin are not good candidates for this treatment, let alone when these individuals become pregnant.
Anyone with such health conditions considering this treatment should not engage and should consult their physician for proper guidance.
Medication interactions and light sensitivity
Certain medications, such as lithium, melatonin, phenothiazine antipsychotics, and certain antibiotics, can increase sensitivity to light. Pregnant women taking any of the above medications should discuss the use of phototherapy with their doctor to rule out any potential interactions or increased sensitivity.
Luminette products that support circadian balance during pregnancy
At Luminette, we have a range of products that offer a convenient and safe way to incorporate phototherapy into your daily routine. Below, we highlight two of those that are effective during pregnancy:
Luminette 3 – Light Therapy Glasses for pregnant women on the go
Our Luminette 3 light therapy glasses are a portable solution that has been certified, tested, and used by over 250,000 users since its launch in 2006.
In just 20 minutes a day, expectant mothers seeking to improve their circadian health and mood can use it to regulate their biological clock, combat fatigue, and restore energy, regardless of season.
Its unique wearable design provides flexibility and convenience that seamlessly fit into your lifestyle. So you can brush, eat, or do your daily workout without stress while wearing it.
With other phototherapy devices (LED light therapy boxes), you must consciously position the light box or visor correctly to prevent eye damage. But with Luminette, the device is designed to be above your vision and emits a blue-enriched white light that illuminates without glare or obstructing your view.
Drive 2-in-1 – Light Therapy for expecting mothers at home or work
Our Drive 2-in-1 – light therapy device uses the same technology as our Luminette 3. However, unlike Luminette 3, it is designed for those who prefer stationary sessions.
You can use the Drive 2-in-1 – phototherapy device to regulate your biological clock, boost energy, reduce fatigue, and improve your mood in just 20 minutes a day while driving or at your desk.
Takeaway: Brighten your pregnancy journey safely using Luminette light therapy devices!
Research shows that light therapy is a promising, non-invasive approach for addressing common pregnancy-related challenges such as sleep disturbances and mood disorders.
Blue and white light are the safest options for phototherapy during pregnancy; however, because extensive research is limited, and certain populations with specific medical conditions or disorders ought to avoid having light therapy treatments, it is essential for pregnant women planning to have one to consult their healthcare provider before they do so.
Once your physician permits you to engage in phototherapy sessions, it is essential to ensure that your chosen device is certified and clinically tested for safe use.
Can I use blue light therapy in the first trimester?
While blue light therapy is safe to use for most populations, and as research has demonstrated, it is, however, best for pregnant women to consult their doctor before engaging in light therapy pregnancy first trimester. Note that excess exposure can disrupt sleep patterns, which isn't good during pregnancy.
How long should I use light therapy each day while pregnant?
Pregnant women should start with 20-30 minutes of exposure per day.
Are there risks of using light therapy during pregnancy?
While limited research exists on light therapy during pregnancy, it is not expected to increase the chance of pregnancy complications. Most types of light are not likely to be absorbed through the skin and reach the developing baby.
Does light therapy help with pregnancy insomnia?
Studies show that bright light therapy (BLT), a form of natural therapy, can help reset your body's internal clock. This should generally include pregnant women whose doctor has ascertained phototherapy as safe.
By resetting their internal clock, many women who find it difficult to sleep while pregnant can sleep better. Improved sleep quality can also support better hormone balance, which is especially important during pregnancy.
What is the best time to use light therapy when pregnant?
Early morning treatment (before 8 a.m.) is optimal for maximising the benefits of light therapy during pregnancy
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