The "happy" light: Can a simple shine banish the winter blues?

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

Seasonal affective disorder

What is light therapy for SAD?