The positive effects of light therapy on seasonal affective disorder
With the cold weather upon us and the sunlight wasting away with each day, it’s not hard to believe that winter is right around the corner. The lack of daylight at this time of year can impact many students’ moods, causing them to struggle with what is known as the winter blues, or more accurately as seasonal affective disorder (SAD).
Many of the symptoms of SAD are very similar, if not identical, to depression. Based on a 2006 article published in Biological Psychiatry, SAD can primarily suppress melatonin and the regulation of circadian rhythms. The elicited changes in the duration of elevated melatonin production relative to the photoperiod and the increase in these secretions during the winter nights are associated to an underlying physiological seasonal change with the SAD pathology. Essentially, we feel tired more easily and less motivated due to the lack of light outdoors.
Light therapy is one of the most recommended treatments for SAD and it is suggested that using bright lights with shorter wavelengths, like LED lights, offer the best results in terms of treatment. Verilux is one brand of LED light appliances which is dedicated to improving the symptoms of SAD. Their products are known for their effectiveness in light therapy, stimulating serotonin production and regulating melatonin to have your body “running like clockwork.” 10,000 lux is what the company recommends as the best light intensity to reset your circadian rhythm, combatting the winter blues.
These lights are known to positively impact your hormones and sleeping patterns and are a very good alternative to the lack of daylight outside. A 2010 study published in Psychiatry Research, shows that the antidepressant effects of bright white LED light are far superior to other antidepressant treatments for SAD.
The cold weather is enough to make you feel less motivated to do your homework and go to the gym, but small changes such as a light therapy lamp can make a difference. It is also important to take care of yourself and be prepared for shorter days and colder weather. This includes starting a morning routine where you wake up a bit earlier than usual, eating right, and staying active. This doesn’t always mean an hour at the gym, but rather trying to incorporate being active in your daily routines. It’s the small changes that have a bigger difference in your lifestyle, ultimately helping you to alleviate SAD symptoms.
Photo obtained via Sunbox