Winter’s chilly, dark days are known to make us feel a little down.
Less sunlight exposure can affect our mood and energy levels, leading to the dreaded winter blues. Mood swings can impair how you think, feel, and go about your everyday business if you have seasonal affective disorder (SAD).
When the days get shorter in the late fall, people with SAD usually experience symptoms that linger until the days get longer again in the spring. It is more prevalent in northern regions because daylight hours are shorter and temperatures make it uncomfortable for individuals to spend time outside.
Do all of these bad feelings have an easy fix, like flipping on a light switch?
Using SAD lamps at the appropriate time of day, according to many users, improves mood and increases energy during the winter.
So what is a SAD Lamp?
The SAD lamp, also known as a light box, is a product advertised for its ability to elevate mood. It is made to resemble sunlight.
Light boxes are made to provide a therapeutic level of bright light in order to alleviate SAD symptoms. Light boxes come in a variety of styles. Although all light boxes for treating SAD are made to achieve the same thing, you may find that one works better than the other.
The light box should be:
- Provide a 10,000 lux exposure to light
- Give off as little ultraviolet light as possible
Typical advice suggests to:
- Use in the first hour of the morning after waking up
- Use for approximately 20 to 30 minutes
- Should be roughly 16–24 inches (41–61 cm) away from your face, but pay attention to the manufacturer’s recommendations on the distance.
- Keeping eyes open but not fixed on the light
Without a prescription, you can purchase a light box, but it’s advisable to use it under a doctor’s supervision and in accordance with the manufacturer’s instructions. Your physician might suggest a certain light box. The majority of health insurance plans do not pay for it.
What to consider when buying a light box for seasonal depression
Is it designed especially to treat SAD? If not, your depression might not get better. Certain light therapy lamps are intended to treat skin conditions rather than SAD. UV (ultraviolet) light is mostly produced by lamps designed to treat skin conditions; if used improperly, these lamps may cause eye injury.
Is it bright enough? Light intensity is produced in numerous ways by light boxes. When compared to dimmer boxes, brighter boxes will require less daily usage to produce the same result. The standard recommendation for light intensity is 10,000 lux.
To what extent does it emit UV light? The majority of UV light should be filtered out of light boxes for SAD. If you have any issues about safety, get in touch with the manufacturer.
Is it the style of light box that you need? Light boxes are available in a variety of sizes, forms, and functionalities. Some are tiny and rectangular, while others resemble upright lamps. In the fall and winter, smaller light boxes are easier to pack and carry on trips. A light box’s efficacy is dependent on how often it is used, so choose one that works well for you.
Could you place it in the right location? Consider the location of your light box and potential activities (reading, crafting, or watching TV) that you may undertake with it. To ensure that you get the correct quantity of light at the optimum distance, consult the manufacturer’s instructions.
Can it harm your eyes? Certain light boxes have components intended to shield the eyes. To prevent UV light damage to your eyes, make sure the light box blocks out the majority of the light. See your eye doctor for guidance on selecting a light box if you suffer from eye conditions including glaucoma, cataracts, or diabetic eye damage.
Final thoughts on SAD lamps for seasonal depression
In general, SAD lights are worth a try considering the potential benefit and low risk profile. In order to keep your mood up during the winter, it is very important to maintain healthy routines, such as regular bed and wake hours, starting an exercise routine, a balanced diet, and spending as much time as possible outside in the morning.
Whether you have been diagnosed with SAD or are simply depressed in the winter, there is enough evidence to suggest that using a SAD lamp may be beneficial. However, you should purchase a light that is intended for SAD use, which entails that it has 10,000 lumens and doesn’t release UV light.
Along with a SAD lamp, a Sunset Lamp is a great way to reset your circadian rhythms.
