Have you ever noticed your mood and energy levels take a dive during the winter months? You may have also noticed you’re inclined to sleep more. These are possible symptoms of a condition called seasonal affective disorder (SAD). Now, this is more than just a case of the winter blues. It is categorized as a type of depression linked to changes in the season, specifically fall and winter’s darker months.
Other symptoms of SAD include changes in your appetite, overall mood, and sleep patterns, but most notably, persistent sadness and fatigue. And you’re not the only one. SAD reportedly affects millions of people every year.
So, what causes it, and what can you do to overcome it? Doctors believe seasonal affective disorder is caused by a lack of sunlight. This lack of sunlight can significantly affect the body by disrupting your internal clock, also known as circadian rhythm. This disruption also disrupts the serotonin and melatonin hormones, which regulate mood and sleep.
In today’s blog, we’re discussing remedies for SAD, specifically light bulbs for seasonal affective disorder, and how light therapy can help you feel better.
Key Takeaways
- The purpose of light therapy lamps is to alleviate the symptoms of seasonal affective disorder (SAD) by mimicking natural sunlight.
- Light boxes and sunrise alarm clocks are two options reported to provide varying levels of efficacy when treating symptoms of SAD.
- Light therapy isn’t a permanent cure for SAD but can offer temporary relief.
- Other remedies for SAD include exercise, talking therapies, and antidepressants.
How Does Light Therapy Work?
As one of the most widely recommended treatments for seasonal affective disorder, light therapy mimics natural sunlight through a special lamp called a light box. The light box is trying to trick your brain into thinking you’re receiving real sun rays, so it returns to producing normal levels of serotonin and melatonin.
Those who find light bulbs for seasonal affective disorder effective typically feel results within one to two weeks. This makes it a popular choice for people who need quick relief from SAD symptoms because it’s affecting their personal or work lives.
Light boxes are simple to use:
- Get a light box that emits at least 10,000 lux (light intensity) and filters out harmful UV rays. This gives you just the good part of sunlight.
- Put your light box at arm’s length from your face.
- As soon as you wake up, spend 20–30 minutes in front of the light.
If you find yourself rushing in the morning and don’t have time to spend in front of a light box, a sunrise alarm clock may be the better option. They mimic a natural sunrise by gradually brightening your room. It is also gentler on your eyes.
Do Light Bulbs for Seasonal Affective Disorder Really Work?
Studies are inconclusive on the efficacy of light bulbs for seasonal affective disorder. While some report people see significant improvements in their mood and energy levels, others say the results are inconsistent. One aspect of light therapy for SAD that’s important to consider is its temporary results. While you may experience relief during the current winter months, you’ll have the same issues come next year.
Additionally, not everyone has a good experience with light therapy; though side effects are rare, they do occur. Side effects may include headaches, irritability, or disruptions to sleep. Furthermore, if you have preexisting eye conditions or are on medication that increases your sensitivity to light, this may not be an option for you. Always consult with your healthcare provider before starting any new treatments.
What Kind of Light Box Should You Get?
All light boxes aren’t made equal. When shopping around for one, ensure it has the following features:
- Produced by a fully certified manufacturer
- Medically approved for SAD treatment
- At least 10,000 lux
- Adjustable brightness
- Portable (if you’re a frequent traveler)
If you prefer a gentler morning routine, a sunrise alarm clock could be an excellent alternative.
What Are Some Other Treatment Options for SAD?
Light therapy isn’t the only treatment option for seasonal affective disorder. Other remedies people have seen positive results with include Cognitive Behavioral Therapy (CBT), antidepressants (usually SSRIs), lifestyle changes, and vitamins and supplements. These options can also be used in conjunction with light therapy. However, if your symptoms persist or worsen, talk to your doctor to explore other strategies.
Get Personalized Mental Health Support for SAD at RMC
Seasonal affective disorder can feel overwhelming, especially if it comes on suddenly and you have no prior experience handling it. The good news is that you don’t have to wait out the winter in misery. Whether you’re curious about light therapy, need medication guidance, or want to explore other therapies like CBT, our compassionate healthcare providers at RMC are here to help! Brighter days are ahead—contact RMC today for a consultation to discover the best treatment option for your needs.