According to the National Institute of Mental Health, an estimated 5 percent of Americans suffer from Seasonal Depression. It makes people feel more tired, unmotivated and foggy headed. SAD starts between ages 15 and 30. About 5% of people in the U.S have SAD and up to 2% have mild condition. Northern climates have higher rates, but the rates don’t start to drop until you get below Columbia, SC. Winter depression is low in the tropics. Depression is caused in part by disruptions to the biological clock that regulates our circadian rhythm. The clock is set by light and darkness, which is why extra dose of morning light can lift depression. One of the most popular treatments for SAD is light therapy, also known as phototherapy. Light therapy was developed at the National Institute of Mental Health to treat winter depression, and it is one of the few natural therapies that is as potent as a medication. It also works in the summertime (perhaps because we spend so much of our time indoors due to severe heat). Light therapy not only works for depression, but also works for PTSD, ADHD, binge eating, sexual dysfunction, insomnia and Parkinson’s disease. However, we only have few studies supporting that evidence versus depression where we have nearly 100 studies.
Light therapy involves sitting in front of a special light box that emits bright light. The lightbox mimics sunlight. This “fake” sunlight can provide similar benefits to the sun, such as vitamin D, increased serotonin, lower blood pressure, and improved sleep patterns. The light is thought to regulate the body’s internal clock and improve mood.
There’s some evidence that light therapy can be an effective treatment for SAD. In one study, published in the American Journal of Psychiatry, researchers found that between 50 to 80 percent of people who used a light box reported significant improvements in their symptoms.
Light box can also be expensive; good quality ones can cost anywhere from $100 to $200. Researchers show that the lamp should be at least 10,000 lux to be effective. “Lux” is a unit of measurement for the intensity of light. For those who use a lamp with 10,000 lux, 30 minutes of exposure a day is usually recommended to see results. Light therapy boxes use white light, not ultraviolet or blue light.
To use the light box, you must sit no more than 3 feet away from the box, and you can’t look directly into the light. The light from the light box is transmitted through our optic nerve, which carries visual information from the retina to the brain (occipital lobe). The light box works by stimulating the cells in the retina of your eye that connect to the hypothalamus. Activating the light in the morning, where most people report it to be the most effective, will restore your circadian rhythm and provide you with the benefits of the natural sun. This will help with seasonal depressive symptoms by tricking your brain into thinking it’s receiving more sunlight. Even though you shouldn’t stare at the light, you should sit in the peripheral vision of the light box as your eyes must be exposed to it for the therapy to work. You can use the light box while reading a book, doing work, watching TV, or eating a meal.
Light therapy is done in the comfort of your home or office and does not require a mental health professional to oversee treatment. If you’re using light box therapy in addition with other treatments such as medication or psychotherapy, it’s essential to consult with your provider first.
Cons of using light box therapy
It can cause insomnia in people who use light therapy later in the day mainly after noon.
Light therapy is not recommended to people who have sensitivity to the sun, with eye conditions and history of skin cancer.
Light box therapy can cause headaches and eye strain. To protect your eyes, make sure your box has a UV filter and do not stare into the light.
