The late sunsets of summer are over. Soon it will be getting dark at 4pm with the long days of winter. Getting more sun here during the winter can be challenging. It gets really cold and there are plenty of cloudy days. Last year I bought a SAD (seasonal affective disorder) light therapy lamp. I used it every morning for 20 – 30 minutes. It was easy to use. I just set it by my desk and turned it on instead of a regular table lamp. Surprisingly, the winter didn’t drag me down as much as it usually does, so I think it helped.
A SAD lamp, also called a light therapy box mimics natural light. It helps regulate melatonin and circadian rhythm which help improve sleep. It also helps regulate serotonin which helps improve mood, energy and decrease depression The lights are most effective in the morning and should be used for about 30 minutes. Results can be felt within a few days. The SAD lamp must have a 10,000-lux bulb. I have mine set up at my desk. One thing to note is the lamps do not provide Vitamin D. Vitamin D comes from the sun’s ultraviolet rays which the lamps don’t give off. Don’t look directly into the lamp. I turn mine away from me, so I can still see the light given off, but it’s not directed into my eyes.
We’ll see how it goes this winter, but based on last winter, I think it helps.
Challenge:
If you don’t get morning sun and dread winter or just need a mood boost, try a SAD lamp to see if it helps. There are many different options and price ranges. I have this light therapy lamp from Circadian Optics. I like it because it’s tall and thin and doesn’t take up much space.
Resources:
https://health.clevelandclinic.org/are-sun-lamps-best-to-improve-your-winter-mood
https://pmc.ncbi.nlm.nih.gov/articles/PMC6746555/
https://www.cnet.com/health/mental/light-therapy-seasonal-affective-disorder/