As the darker months settle in, days become shorter, and natural sunlight starts to wane, many people experience a noticeable drop in their mood and energy levels. This condition is called Seasonal Affective Disorder (SAD) and makes it harder to maintain a normal routine.
Thankfully, light therapy has emerged as a reliable solution for managing SAD symptoms. This treatment involves exposure to bright light that effectively mimics the natural sunlight your body needs, offering a science-backed way to lift your mood and energy levels.
However, not all lights for SAD are created equal. How do you know which device to buy for your treatment? Can you use a regular lamp instead? What key features should you consider when choosing a SAD lamp?
This blog will walk you through the factors to consider when selecting a light therapy lamp, helping you make an informed decision and find the best solution for your SAD symptoms.
What is a Light Box?
A light box is a specially designed device for light therapy that emits a bright light to effectively mimic natural sunlight. With an intensity of 10,000 lux, it offers a range of benefits, including regulating the body’s circadian rhythms and boosting mood and energy levels. This reassurance can instill confidence in your choice of treatment.
Lux is a term associated with light and is often confused with lumen. However, they measure two different aspects of it.
- Lumen (lm) measures the total amount of visible light emitted by a light source and represents its overall brightness.
- Lux (lx) measures the intensity of light that hits a surface in relation to the area over which the light is spread. One lux is equal to one lumen per square meter.
What is Seasonal Affective Disorder?
SAD is a type of depression that typically occurs at specific times of the year, usually in the fall and winter months when there is less natural sunlight available. Reduced exposure to sunlight affects the body’s 24-hour sleep-wake cycle and can lead to various symptoms, including:
- Low energy
- Mood swings
- Difficulty concentrating
- Poor sleep quality
- Changes in sleep patterns
- General feelings of sadness and hopelessness
Seasonal Affective Disorder is often treated with light therapy, medication, and lifestyle changes to regulate mood and improve energy levels during darker months.
Regular Lamp VS. SAD Lamp
It’s important to understand that while a regular lamp may seem like a convenient option for light therapy, it’s crucial to grasp the distinctions between an everyday light source and a dedicated light therapy lamp. This knowledge will empower you to make an informed decision.
- Purpose: If you need general illumination, go for a regular lamp. However, if you need a device specifically engineered to simulate natural sunlight, you’ll want to opt for SAD lamps, as they can regulate circadian rhythms and improve mood.
- Light Intensity: SAD lamps emit 10,000 lux. This intensity is far above the typical output of standard home lamps of 200 to 500 lux. Even office lights can only produce 400 to 700 lux of light. Regular lamp sources can’t provide the level of brightness needed to impact your body’s serotonin levels.
- UV Emission: Most standard lamps do not have a UV filter like a light therapy lamp. This filter protects your skin and eyes from the harmful effects of ultraviolet rays.
- The Spectrum of Light: Another difference between these two light sources is the light spectrum. Regular lamps emit warmer or cooler light, whereas a SAD lamp emits broad spectrum light that closely mimics natural daylight, typically in bright white light. This imitation is critical for rebalancing the body’s biological clock.
- Duration of Use: Regular lamps are used for longer periods throughout the day, while light therapy lamps are recommended for short sessions, typically lasting 20 to 30 minutes daily.
- Special Features: Some lights for SAD have a stand and adjustable light settings to meet your specific needs. Meanwhile, regular lamps only come with a simple on/off switch.
- Cost: Considering the many health benefits of a SAD lamp, you can expect them to be more expensive than regular lamps.
What to Consider in Buying a Light Therapy Lamp
Doctor’s Recommendation
Before you begin light therapy treatment, it’s important to seek a healthcare professional’s advice to know if it is recommended for you. There are some cases in which light therapy is not advisable, including having bipolar disorder and concerns about triggering a manic episode. Moreover, consult your eye doctor first if you have eye conditions, such as eye damage, glaucoma, or cataracts.
Light Intensity
One of the most critical factors when choosing a light therapy lamp is its intensity. After all, it directly impacts the effectiveness of the therapy, and lights with low lux are unbeneficial. For treating SAD, you’d want to select a lamp that provides at least 10,000 lux of light. A lower intensity may not provide the desired results and would only prolong the treatment process.
UV Free
Most light sources emit UV rays that can be harmful to your skin and eyes. Regular lamps produce far less UV than the amount created by natural sunlight. Since SAD lamps mimic this type of light, the device must be UV free or filter out UV rays. Ensure the lights for SAD are designed to provide only visible light without emitting any harmful UV rays. Fortunately, reputable brands make it easier for consumers to buy a light therapy lamp by indicating if their products are UV-free.
Size and Design
The size and portability of the lamp also matter, especially if you plan to use it at home, work, or while traveling. These devices come in different shapes, designs, and varied features. Some offer upright lamps, while others are small and rectangular. Look for a model that fits your lifestyle. Smaller light boxes are more portable and easier to pack, while larger devices offer a broader coverage.
Color Temperature
The color temperature of light, measured in Kelvin, refers to how warm or cool it is. It can impact how you feel during therapy. Warmer lights of around 1,000 K promote comfort and have a calming effect, while cooler lights with 10,000 K promote alertness. White lights are in the middle, ranging from 5,000 to 7,000 K.
Ideally, you want a lightbox therapy for SAD that emits white light with a color temperature that closely mimics natural daylight.
Adjustable Brightness
The adjustable brightness helps you find the most comfortable setting. After all, not everyone is at ease with the maximum brightness of a SAD lamp. You can lower its intensity and gradually increase it as you get used to the light, ensuring a more comfortable experience.
The lamp’s adjustable brightness feature makes it more versatile for various activities. For example, you can lower its radiance to use it while working or reading.
Pick the Perfect SAD Lamp for Your Winter Blues
Finding the right SAD lamp can significantly improve your management of Seasonal Affective Disorder symptoms. Knowing the different factors and important key features allows you to select the perfect device that meets your needs and enhances your well-being.
Keep in mind that not all lamps are created equal, and a regular lamp can’t provide the benefits of a dedicated lightbox therapy for SAD. Choose wisely and invest in a quality SAD lamp to help beat the winter blues.
For more information on the benefits of light therapy and how it can improve your well-being, visit the Alaska Northern Lights blog.