Before you know it, summer ends and winter kicks in, which means shorter, darker days, which can wreak havoc on your mind and body, making you feel depressed and moody. Instead of feeling energized, every move can feel like a marathon, motivation can easily wane as you long to nap, and feelings of sadness set in.
Generally, this feeling is called the winter blues. The expression winter blues comes from the fact that during winter, there’s less exposure to light. However, you should never underestimate those mood swings; if they take a prolonged period of time and start interfering with your daily life between the fall and spring or summer, they can turn into depression called seasonal affective disorder (SAD).
Many doctors and health enthusiasts are touting the benefits of light therapy, which essentially simulates sunlight. But what can light therapy really do for you? Let’s take a closer look.
How Light Affects Your Mood
Have you ever wondered why you feel bright and cheery when it’s sunny? That’s because when sunlight enters the eyes, it signals your brain to stop producing melatonin. Melatonin is a hormone produced by the pineal gland, also known as the hormone of darkness, it promotes sleep and decreases with exposure to light.
Exposing your eyes and body to sunshine increases your brain’s production of serotonin, this hormone plays an important role in regulating the body’s emotions, allowing you to stay focused, calm, and happy. That’s why, in the absence of sufficient light in winter, it is vital to replace it with another source of light. Exposing yourself to bright artificial light can replace the sunlight’s missing cues, especially during winter and fall.
Several studies show the correlation between light therapy and seasonal depression. A 2006 study revealed that light therapy was just as effective as the antidepressant Prozac at improving moods. More recent studies have also proven that light therapy is more effective than placebo treatments in improving the symptoms of seasonal depression.
Light Therapy and Depression
Light therapy can treat depression and counteract the symptoms of SAD. Nevertheless, not any light would do the trick. You will need a light box that emits 10,000 lux, which is a measure of light intensity. Most rooms are usually lit with 200 to 510 lux, which is not enough.
To have a more remarkable effect, it is advisable to use a light box early on. Although morning sunlight is beneficial and is responsible for signaling to your brain that it’s time to wake up, and reduces melatonin and makes you feel upbeat, it’s not always bright enough during winter due to the clouds.
To help you feel better, you can use a SAD lamp shortly after you wake up or just a few hours after waking up from sleep before noon. If you use your SAD lamp too late in the day, it won’t be as effective and might even take a toll on your body by disrupting your sleep and tricking your body into thinking it is still daytime.
Although there is no hard-and-fast rule for how you should use the SAD light, you can sit with the lamp about 12 to 24 inches from your face and keep it on for 30 minutes. Bear in mind that you do not need to look at it directly or stare at it; you can do any activity you want while it’s on, including reading, watching TV, using the computer, or talking on the phone.
The key to counteracting the effects of SAD is consistency. If you don’t notice improvement straight away, don’t give up; most people need a few weeks to feel better and start noticing results. Although SAD lights are beneficial for boosting your mood, psychologists recommend pairing light therapy with other healthy activities, such as exercise, eating a nutritious diet, going for walks, and engaging in social activities.
David Messiha | Staff Writer
