Have you ever experienced a decline in mood and energy levels at the same time every year, typically when days are shorter? Many people face these challenges due to reduced sunlight exposure, a key factor in a condition known as Seasonal Affective Disorder (SAD). The good news is that one effective way to combat these symptoms is with an artificial lamp, which offers a great solution to lifting your mood and energy.
But how do sun lamps work, and what makes them effective? Discover sun lamp benefits and how they extend beyond improving your mood. Read on to find out how these devices work and how to integrate them into your routine for a brighter and more energized day.
How Did the Use of Sun Lamps Start?
The use of sun lamps dates back to the early 20th century, specifically World War I. As experts began exploring the connection between light exposure and health, they noted that wounds healed faster when exposed to sunlight. Berline physician Kurt Huldschinsky discovered that ultraviolet light effectively treated rickets, which began the exploration of light therapy to treat other conditions.
Phototherapy began in the late 1800s and early 1900s when Danish physician Niels Ryberg Finsen pioneered using artificial light for medical treatments. He developed “light baths” to treat skin conditions like lupus vulgaris (a form of tuberculosis of the skin). In 1903, he received the Nobel Prize in Medicine for his work in phototherapy.
Using light to influence mood and mental health only gained traction in the 20th century. Researchers discovered light was crucial in regulating the body’s circadian rhythm and hormone production, particularly melatonin and serotonin.
It was only in the 1980s that artificial sun lamps were specifically used to treat Seasonal Affective Disorder. Dr. Norman E. Rosenthal, a psychiatrist at the National Institute of Mental Health (NIMH), was among the first to study the disorder systematically. His research led to the development of sun lamps designed for this purpose.
Over the decades, sun lamps have evolved into advanced systems tailored for various therapeutic uses. Modern sun lamps can deliver bright light without harmful UV rays, ensuring safety and efficacy.
How Do Sun Lamps Work?
An indoor sun lamp mimics the brightness and spectrum of natural sunlight. It emits light measured in lux, significantly higher than standard indoor lighting.
Here is a sample list of the typical lux of artificial indoor lighting in commercial spaces to help you understand how bright sun lamps can be.
- Family Living Room: 50
- Classrooms and University Lecture Halls: 250
- Office, Show Rooms, and Kitchens: 500
- Supermarket: 750
- Hospital Theater: 1,000
An effective sun lamp should have a minimum of 2,500 lux, but the ideal intensity is 10,000 lux. This can positively influence the production of serotonin, a mood-regulating neurotransmitter, and help stabilize circadian rhythms. The lamps should be placed in the field of vision to stimulate the brain and mimic the effects of sunlight.
Sun Lamp Benefits
- Improves mood: Sun lamps can alleviate the feelings of sadness and lethargy associated with SAD and other forms of depression.
- Boosts energy levels: Regular indoor sun lamps can combat fatigue often linked to seasonal changes, as they stimulate the brain’s alertness mechanisms. They help users feel more energized and productive throughout the day.
- Supports better sleep patterns: Using a sun lamp in the morning promotes more consistent sleep-wake cycles. It also reduces daytime drowsiness and improves sleep quality at night, making them beneficial for those with insomnia or irregular sleep cycles.
- Combats jet lag: Frequent travelers, especially those who cross multiple time zones, often experience disrupted sleep cycles. Sun lamps can help reset the internal clock, making it easier to adjust to new schedules and reducing fatigue.
- Alleviates symptoms of other conditions: Apart from SAD, sun lamps also benefit individuals with bipolar condition, dementia, ADHD, non-seasonal depression, and sleep disorders, particularly delayed sleep-phase syndrome and shift work-related sleep issues.
How to Use an Indoor Sun Lamp
Sun lamps are simple yet powerful tools for treating various conditions, including Seasonal Affective Disorder. Here are some ways you can maximize their benefits:
Choose the Right Sun Lamp
Ensure you have an artificial sun lamp designed for light therapy. It should emit a brightness of around 10,000 lux, filter out harmful UV rays for safety, and offer adjustable intensity and duration settings.
Pro-tip: While you might consider wearing sunglasses or tinted glasses for comfort, they should be avoided as they can affect the intensity of light that reaches your eyes.
Set the Right Time
Sun lamps are best used within 30 minutes of waking up. Avoid using them late in the day or in the evening, as they can interfere with sleep by delaying melatonin production.
Position the Lamp Properly
The indoor sun lamp should be placed ideally 16-24 inches from your face with a downward angle to mimic natural sunlight. Position it slightly to the side to allow the light to reach your eyes without directly staring at the lamp, as prolonged exposure can cause eye strain and headaches.
Duration of Use
Start with 20-30 minutes per day. However, if you experience discomfort due to the high intensity, you can adjust the settings for a longer period. Do not exceed 60 minutes a day unless recommended by a healthcare provider. Aim to use the device consistently at the same time every day.
Incorporate Into Your Routine
Combine sunlamp use with various activities, such as your morning coffee or breakfast, reading the newspaper, planning your day, or working on a computer. Sunlamps become more effective when complemented by spending time outdoors, adjusting your diet, and getting counseling for a holistic approach to managing symptoms.
Monitor for Side Effects
Light therapy is generally safe, but some individuals may experience mild side effects, such as eye strain, headaches, and nausea. To minimize this discomfort, you can start with shorter sessions and gradually increase them as you become more comfortable. You can also use a lower-intensity setting for a better experience. If symptoms persist, consult your healthcare provider for additional guidance.
Be Patient and Consistent
While some people experience the results of light therapy instantly, the majority may take 1-2 weeks of daily use to notice significant improvements in mood, energy levels, and sleep patterns. We also do not recommend missing days, as it can reduce effectiveness.
Restore Your Well-Being with Artificial Sun Lamps
You don’t have to let the darkness take a toll on your mood or energy. With the help of artificial sun lamps, you can bring the benefits of sunlight into your daily routine and restore your sense of well-being.
These devices harness the power of light to help regulate your body’s rhythms and boost energy levels. Embrace brighter days ahead and take the first step toward feeling your best with this simple yet effective solution.
Visit the Alaska Northern Lights blog to discover more benefits of happy lamp therapy.