I am so sick of dark skies and rain! If you’re like me and dislike the long, dark days of winter, you may want to find a way to fight winter blues. I found one: light therapy with a daylight lamp. My magical lamp has boosted my energy, diminished my sleep problems, enhanced my mood, and left me feeling more rested and less stressed. It’s just what the doctor ordered, especially under our grqy, Belgian skies!
SAD Symptoms
Are you one of those people who find it hard to get out of bed on a winter morning? You may have Seasonal Affective Disorder (SAD). These winter blues can last four to five months! Symptoms may include:
- Feelings of sadness, hopelessness, or pessimism
- Irritability and frustration
- Restlessness
- Decreased energy and increased fatigue
- Difficulty with concentration and focus
- Changes in sleep patterns or appetite
- Oversleeping
- Overeating or carbohydrate cravings
Hunkering Down
If it’s dark and gray, I prefer to cuddle up with my down comforter rather than sprint out of bed. Well, that’s what life was like until last autumn when my doctor recommended light therapy. He explained that a daylight lamp could reduce Seasonal Affective Disorder (SAD) and even help improve my sleep. Rather than taking SSRIs, the selective serotonin reuptake inhibitors that increase serotonin, I prefer a more natural route. With light therapy, I don’t have to worry about side effects or monthly prescription costs.
Light Therapy Research
Light therapy has been around since the 1980s after a clear relationship between the lack of light and depression was studied. Research has shown that light therapy can improve mood and decrease depression symptoms by 20-25% (Psychological Medicine 2005: Chronotherapeutics in Affective Disorders). The National Health Service (NHS) in the U.K. reports that daylight may help your brain reduce melatonin production and increase serotonin production, the hormone that affects your mood.
There is a reason you feel better on a summer day. Light is a potent neurological agent. Light intensity is measured in lux, which is the unit of illuminance used as a measure of light intensity, as perceived by the human eye. Summer sunlight can be as high as 100,000 lux! Normal light is usually 300-500 lux, and daylight lamps range from 2,500 to 10,000 lux. I usually set my lamp at 10,000 lux.
I Brought Sunshine Home
I picked up a daylight lamp online for less than 30 euros (about $32.45) and gave it a try. Interested? Prices can vary. Look for sales and be sure to choose a reputable company when you buy your lamp.
I started in light therapy in late August with about 15-30 minutes a day. My routine is easy. I tap on the light when I wake up. Then, I check my email and social media. I love the burst of light in my dark morning. I can feel my mood elevate almost immediately. The light automatically shuts off after the time set — 10, 20 or 30 minutes. Therapy done!
My SAD Lamp Makes Me Happy
Is a daylight lamp a good solution for you? It may not be for everyone. Check with your doctor.
Since light is so important for circadian rhythms (your 24-hour biological clock), it can help with your sleep-wake patterns, blood pressure and even body temperature. Since your day lamp doesn’t emit UV light, it’s still important to get some sun for the ever-important vitamin D production! Get a daily dose of sunshine with 15 to 30 minutes outside between 11 a.m. and 3 p.m. Of course, you can always take a vitamin supplement, too. Or maybe just plan a trip to sunny Portugal!
Cheer up! Spring is just around the corner!
