How light therapy can help you survive daylight saving time

with Daylight saving time Starting March 8th, we can all expect to lose an hour of sleep, and as a result, we will get our sleep Circadian rhythms are disrupted. This can make you feel tired and out of work during the day. In addition, while seasonal affective disorder tends to be associated with the fall and winter, some people experience it during the spring and summer as well.

But one technique that can help you adjust to the time change — or manage the symptoms of Seasonal Affective Disorder — is Phototherapyusually using a Light therapy lamp. Here’s what you need to know to use it safely and effectively to boost energy.

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 sound different depending on how you express 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. This is linked to living far north or far south (where the winter months receive 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 does not show the same research-backed benefits for seasonal affective disorder as blue-green light therapy does. 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.

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 phototherapy is that vitamin D and sunlight stimulate serotonin production. Serotonin is important Neurotransmitter that affects mood. Exposure to more light is thought to improve your mood regulation.

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 has been shown to energize the body, and therefore not good right before sleep, red light has been shown to have a greater impact on sleep. Soothing and sleep-promoting effect. If part of the symptoms of seasonal affective disorder include a Struggle to sleepUsing a red light lamp before bed can 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 to 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)

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.