Physical Address
304 North Cardinal St.
Dorchester Center, MA 02124
If you’re currently dragging yourself through the day and feeling sluggish and foggy, you’re not just “tired.” Your internal circadian rhythm may be essentially having a midlife crisis thanks to the change brought about by daylight saving time. In 2026, the most effective way to get your brain out of this winter funk isn’t to drink more caffeine; It is high intensity light therapy. To help relieve fatigue.
Adjusting to the time change may take anywhere from a few days to a week, and you may feel uncomfortable as we transition from winter to spring routines. However, if you’ve been feeling depressed most days for several cold seasons, it may not just be the winter blues — it could be seasonal affective disorder. the American Association of Family Physicians It is estimated that 4% to 6% of the population is affected by seasonal depression, while another 10 to 20% experience mild effects without seeking treatment.
Read more: Do you have difficulty adapting to changing times? Try to get sunlight in the morning
What is seasonal affective disorder?
sad It is a disorder that is prevalent during certain months (most common during the fall and winter) and may ease with the change of seasons. In rare cases, people may experience seasonal affective disorder during the spring and summer and symptoms disappear during the fall and winter. Some people experience a combination of symptoms such as lethargy, low mood, lack of interest in things they normally enjoy, weight gain, and fatigue Hypersomnia. common Grief treatments These include medications, psychotherapy, and phototherapy (light therapy).
Symptoms of seasonal affective disorder
Seasonal affective disorder It will look different depending on your unique expression of it. Common symptoms listed in the Diagnostic and Statistical Manual of Mental Disorders, also known as DSM-5 – where it is referred to as Major depressive disorder with a seasonal pattern – Includes the following:
- Feelings of sadness
- Sleeping more than usual
- Feeling unusually tired or tired despite adequate sleep
- Feelings of worthlessness or guilt
- Cravings for carbohydrates or a change in a person’s usual appetite
- Loss of interest in activities
- – Difficulty in thinking, decision-making and concentration tasks
- In severe cases, thoughts of suicide or death
Why do some people get sad?
Although there is no known cause for seasonal affective disorder, Women four times Men are more likely to experience sadness. Increases family history The probability of one getting itas is the case with previous major depression or bipolar disorder. It’s associated with living far north or far south (where the winter months have much less sunlight) and not getting enough Vitamin DWhich is produced during exposure to sunlight.
What is light therapy?
because Adequate sunlight and vitamin D It appears to reduce the prevalence of seasonal affective disorder, Various specialized lamps They were created to provide this light. Sun lampsalso known as “happy bulbs,” provide light therapy by delivering about 10,000 lux (light units) of light while filtering out most, if not all, of the UV rays. Phototherapy It involves sitting or standing in direct light for approx 20 to 30 minutes every day. Different colored filters are also useful, in addition to the typical white light bulbs.
Types of light therapy
While many SAD lights provide full-spectrum visible light, which appears white, other people have studied the effect of different colors of light on seasonal affective disorder.
Blue light therapy
Although more research is needed, The evidence has shown The blue wavelength of visible light accounts for many of the benefits derived from bright light therapy for depression and low mood.
Red light therapy
while Red light therapy It is known that Benefits the skin, In general, it has not shown the same benefits that have been studied for seasonal affective disorder as blue-green light therapy. In some studies, red light has been linked Better sleepSo, if insomnia is part of the symptoms of seasonal affective disorder, red light may be a good option.
Green light therapy
A study found a direct contrast between green light therapy and red light therapy Green to be more effective. However, because sample sizes are often small for these types of studies, it may be helpful to consult your doctor to find the best color for you.
Read more: Best LED Masks of 2025 FDA Approved
Benefits of light therapy
Getting more sun-like light into your days may be good for your mood. If you suffer from seasonal affective disorder, here are some ways light therapy can help.
Effective treatment for SAD symptoms
The theory behind light therapy is that vitamin D and sunlight stimulate the production of serotonin, and serotonin is an important component. Neurotransmitter that affects mood. Exposure to more light is thought to have a positive effect on regulating your mood. Light therapy is associated with short-term relief – Which means that it may be effective in relieving symptoms when they occur, but it will not prevent you from developing seasonal affective disorder in the long term.
Improves symptoms of depression
Individuals who have used light therapy report a Alleviating symptoms of depression When they take inventory of symptoms compared to individuals who received no intervention or light intervention is different, so much so that it has been used in non-seasonal depression as well.
Helps aid sleep
Just as exposure to blue light is seen as stimulant and therefore not appropriate just before sleep, red light has been observed to have a greater effect. Soothing and sleep-promoting effect. If part of the symptoms of seasonal affective disorder include a Struggle to sleepUsing a red light lamp may be helpful during the pre-sleep period to help with the transition from wakefulness.
Potential risks of phototherapy
Although light boxes and phototherapy are generally considered safe, it is best to talk with your healthcare provider to make sure this is the right option for you and minimize potential drawbacks. possible Side effects of using a light box Includes:
- Headache
- Irritability
- Eye strain
- nausea
- Induced Symptoms of mania (If you have bipolar disorder and increase your exposure to light too quickly)
Read more: How time changes affect your driving: Tips for seeing better at night
How to use light therapy for seasonal affective disorder
1. Talk to your doctor or mental health professional. They will know if any items in your unique medical profile require caution when using a light therapy lamp.
2. If you’ve been told that light therapy could be suitable, consider borrowing a lamp first if that’s an option. If you can find a lamp that has multiple color filters, you can use them to evaluate which type of light therapy works best for you.
3. Start light therapy with a white light lamp that emits 10,000 lux and does not contain UV radiation. Place the lamp on your side and at least one foot away from your body, and follow any other instructions in your lamp’s operating instructions.
4. Consider a 30-minute session in the morning or spread a few minutes with the lamp throughout your day. Keeping a daily thoughts journal and evaluating your mood can help you figure out if your use of light is helping you.
5. If you are under the care of a psychiatrist or mental health counselor, talk to them about the benefits you have received from light therapy. They may have other suggestions for combining it with other seasonal affective disorder treatments.