A Light Therapy Lamp Could Be The Answer To Winter Blues
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Recent studies have suggested that as much as 14% of the US population suffers from what is commonly called the “winter blues.”
14 million Americans suffer from the more marked form, seasonal affective disorder (SAD). With working from home becoming increasingly more common, individuals are less likely to exit their homes, take lunch breaks, and absorb UV rays from the sun daily. But how do we prevent this? Is there a way that we can avoid this depressed mood?
What are the Winter Blues?
As winter approaches and the days become shorter, you may find that your energy level decreases. It may be harder to get out of bed in the morning, or that you feel sluggish and less productive at work. That “blah” and stagnant feeling can lead to increased hunger, lack of concentration and worsening depression.
When the “winter blues” become more severe and begin to affect daily energy and productivity levels at work, it is referred to as SAD. Those who suffer from seasonal depression can often find themselves losing interest or pleasure in favorite activities, avoiding social interactions, and an increased need for sleep.
How Does the Season Affect Your Circadian Rhythm?
In the most simplistic form, the shortened days and reduced sunlight that occurs during the fall and winter can affect your circadian rhythm. This internal body clock operates on a 24-hour schedule, regulating your sleep patterns and telling your body when it is time to wake up. This sleep-wake cycle is controlled by cells within the hypothalamus that respond to light which, in turn, control hormone production and suppression.
When seasonal sunlight changes, the body’s circadian rhythm is affected. According to Alison Kerry, from the mental health charity, MIND, “With SAD, one theory is that light entering the eye causes changes in hormone levels in the body. In our bodies, light functions to stop the production of the sleep hormone melatonin, making us wake up.”
While the specific cause of SAD is unknown, experts suggest that decreased sunlight could also cause a decrease in the neurotransmitter serotonin, leading to seasonal depression. Disruption in the body’s melatonin levels can also affect daily sleep patterns and mood.
Can Seasonal Affective Disorder Happen in the Summer?
Contrary to popular belief, the answer is yes! Of those who are affected by SAD during the winter months, 10% also suffer from seasonal depression in the summer. After referred to as “reverse SAD,” it can be triggered by too much light, therefore causing fluctuations in the natural production of melatonin.
Light Therapy Not Just for SAD
Research has continued to show that light therapy lamps—also known as mood lamps, happy lamps, or sad lamps—can be a powerful, non-prescription way to treat not just seasonal affective disorder, but insomnia, mood disorders, and ADHD.
According to a study published in JAMA Psychiatry, light therapy had a positive effect on mood for individuals suffering from depression, by stimulating an increase in neurotransmitters, in a similar fashion to antidepressants.
Contributing Factors
It might seem like a simple solution to just step outside for several minutes a day, but it can be much more complicated than that. Working long hours, either in a windowless workspace or a home office, we live under a daily umbrella of artificial light and fluorescent bulbs. According to the EPA, Americans spend as much as 90% of their time indoors. For those that live in cool or rainy climates, cloudy days are more frequent, causing lack of sunlight to be virtually unavoidable. Even when spending time outdoors, this extended period of time can throw off our natural circadian rhythm.
It also comes as no surprise that the COVID-19 pandemic has triggered a high level of stress, anxiety and depression among individuals throughout the world. In a recent study, more than 40% of participants reported having anxiety, with 41.3% reporting depression. Of subjects who reported having pandemic-induced anxiety, 18.6% also suffered from moderate-to very severe depression. Unfortunately, stress and anxiety from a disruption in social normalcy, increased work from home hours, and a fluctuation in the work/life balance will likely continue for the foreseeable future.
But what steps can we take to combat this depression effectively?
What are the Benefits of a Light Therapy Lamp?
While not a cure, light therapy can help manage symptoms. Benefits include:
Enhanced Mood
Maintains a Healthy Sleep-Wake Cycle
Boosts Natural Energy
Helps Concentration
Our Pick For the Best Light Therapy Lamp
Image: Amazon
Circadian Optics Light Therapy Lamp
This affordable, yet stylish, one-touch control lamp has 3 brightness settings that provide 10,000 LUX of full spectrum light. Circadian Optics also features a variety of SAD lamps, allowing you to choose the size that fits your desk or room best.
How to Use a SAD Lamp
Always Discuss With Your Doctor
While light therapy has shown minimal adverse affects, it is important to always check with your doctor about any existing conditions or prescriptions you may be taking.
Avoid Shining the Light Directly Into Your Eyes
To avoiding damaging the eyes, the lamp shouldn’t be placed directly in front of you. Instead, place the lamp approximately 45 degrees to the left or right of your body.
Use the Lamp Consistently
Mood lamps will work best to help regulate your natural internal clock when used consistently.
Find What Duration Works Best for You
Start by using the lamp for 20 minutes each morning. Monitor your mood and if you do not feel any changes, increase the duration.
Light Therapy Is Not Your Only Answer
Daily movement, including walking, yoga, or weight training, can help to combat the feelings of stress, anxiety and depression. Consider incorporating mindfulness techniques, such as meditation, into your day to naturally reduce stress and create a feeling of calm. A well-rounded diet, full of natural, whole foods, can also provide an additional daily mood boost.