Days are short
and sunlight is rare. But hey! At least your car grumbled to a start this
morning.
Let’s face it,
chilly gusts and a wallop of snow aren’t great motivators for venturing
outdoors.
Especially for those who suffer from seasonal affective disorder(SAD) – a bout of depression usually brought on by
a lack of sun rays.
However, this
winter experts say light therapy can help rid seasonal grouchiness and give
your energy a boost.
If you’ve been
feeling tired and cranky lately, talk to your doctor about a light box
recommendation.
What
are they?
Light boxes mimic outside sunlight and affect chemicals such as melatonin which
regulate mood, appetite, energy and your body’s internal clock.
Lamps vary in
shape and size and often produce different bright light intensities.
Most people use
light therapy for about 30 minutes each morning and supporters say it shouldn’t take long to
feel the benefits of a treatment – mood booster and SAD symptom easer.
How it
works
Well, there
aren’t a lot of bells and whistles to the light. In fact, it’s pretty
simple and instructions are easy.
Guidelines:
1) Switch the light
box on and continue with your regular activities – surfing the web, reading,
writing, sewing etc.
2) Place the lamp
off to one side so you can soak in white light without having to directly stare
at it.
Rule of thumb: Light box should be about 6 inches away
from your body but approximately 2 feet from your face.
The
downside
They’re bright!
And since the emanation of blue and UV light depends on the light box you buy –
it’s best to chat with your doctor before grabbing one from Walmart or over the
counter.
Questions
to consider
How bright is it? Brighter boxes means shorter light-bathing
time, but look for a light box that offers the right intensity at a comfortable
distance. (Check with your healthcare provider).
Is the light box made for SAD? If not, it might not help depression. Some
light boxes are meant for skin disorders only and not for SAD. If used
incorrectly, eye damage can happen.
How much UV light does it release? SAD light boxes should be designed to filter
out almost all UV light. But look for a lamp that radiates as little UV light
as possible.
Do light boxes secrete blue light? Usually, light boxes emit white light, but
some boxes will give off a blue light with a shorter wavelength. Research wise, there’s much more available to
support bright white light in treatment for SAD.
Resources
