Don't use a phone app for light therapy

Mobile apps are not effective substitutes for dedicated light therapy devices.

The problem is physics. Light therapy for Seasonal Affective Disorder requires 10,000 lux hitting your eyes at a specific distance (usually 16-24 inches). A smartphone screen tops out at around 500-800 lux — about 5-10% of what you need. Even with max brightness and a white screen, you’re not getting close to therapeutic levels.

Some apps claim to work by adjusting color temperature or simulating sunrise. That might help with general alertness or waking up, but it’s not the same as clinical light therapy. The studies that support light therapy use dedicated devices with bright, full-spectrum light. No app study shows equivalent results.

If you’re dealing with actual SAD or circadian rhythm issues, get a proper lamp. An app is just a placebo with a battery drain.

You’re better off spending $50 on a basic light box than banking on an app.