Sunlight is a natural mood-booster, influencing body chemistry (e.g. melatonin and serotonin levels). If you’re not getting enough exposure to daylight, bright light therapy with Dash is the next best thing, putting you in a better mood, boosting energy, and helping you feel more alert. It can also help relieve the symptoms of winter blues. Position Dash at arm’s length (about 50 cm) with the light angled towards your face and set the light intensity to full brightness. Although you don’t need to stare at the light source, the light must reach your eyes to have any effect. This means you can use Dash whilst reading, working on your laptop, crafting, etc.

Your body’s natural rhythms, which influence mood, sleep, and general wellbeing, are governed by how much light (natural and artificial) you’re exposed to. Dash mimics the colour and intensity of natural light, so if you’re indoors, a bright light therapy session works quickly to improve mood, energy, focus and performance. Used daily, Dash can encourage a more regular sleep/wake pattern, making it easier to get to sleep and wake up feeling more refreshed.

Look out for early signs of winter blues in Sept/Oct and if you start feeling more tired, anxious or irritable, start using Dash. As spring comes around, you can cut back on your bright light sessions. If symptoms return, simply use Dash again for a few days.

If you’re using Dash to help with the winter blues, bright light in the morning is most effective, so try that first. For some people, early evening light exposure is beneficial. If you find it difficult to get going in the morning, switch on Dash as soon as you can. If you don’t have much time in the morning, then you should aim for a top-up or full session in the afternoon. If you tend to feel sleepy or fall asleep too early, use Dash in the late afternoon/early evening. It’s best to avoid bright light too close to bedtime - within about three hours - as you may find it difficult to get to sleep.

With the light at full brightness, you’re getting the maximum benefit, so position Dash at arm’s length (approx. 50 cm) and start with 30 minutes a day (1,500 lux). You may find this is enough, but if you don’t notice much of an effect, increase your exposure each day until you find something that works for you. If you’re more comfortable with Dash positioned further away, less light will reach your eyes, and you’ll need to use it for longer. Similarly, if you’re using Dash at reduced brightness, less light will reach your eyes, and you’ll need to use it for longer. There’s no harm in using the light for longer than suggested. You can get your bright light therapy all in one go or use Dash on-and-off throughout the day for a cumulative effect. If you find your eyes ache slightly, try using it further away, reduce the brightness, or switch off for a while. Whether you’re using Dash for winter blues or for general wellbeing, once you’ve found a pattern that’s right for you, try to use it around the same time every day.