If you’re uncertain about light therapy, particularly when it comes to using a light box, you’re not alone. The idea of sitting in front of a bright light to improve mood and energy levels might seem unconventional or even daunting.
However, light therapy, particularly with the use of a light box, has emerged as a widely recognized and effective treatment for Seasonal Affective Disorder. It offers hope to many who experience sadness, fatigue, and a general lack of motivation due to reduced exposure to natural sunlight.
This blog is a comprehensive guide to Seasonal Affective Disorder, its symptoms, and the role of light therapy in its treatment. We provide practical advice on how to use a SAD lightbox to ensure you get the most out of your therapy sessions, offering you the support and guidance you need.
Whether you’re new to the concept or have tried other treatments without success, understanding how to use a light box for SAD could be key to managing your symptoms and reclaiming your well-being during the darker months of the year.
What is Seasonal Affective Disorder?
Seasonal Affective Disorder (SAD) is a type of depression that occurs at a specific time of year. This condition has a current formal diagnosis of major depressive disorder with a seasonal pattern, beginning and ending at about the same time each year.
Most people experience SAD starting in the late fall or early winter and continue through the winter months when daylight hours are shorter, draining your energy and making you feel moody. Less often, SAD symptoms occur in spring or early summer.
Many people with SAD experience symptoms such as fatigue, mood swings, and a lack of interest in activities they typically enjoy. They may start out mild and become more severe as the season progresses.
Other symptoms of SAD include:
- Depression that comes and goes at the same time each year
- Sleeping more than usual
- Increased appetite, sometimes accompanied by weight gain
- Cravings for high-carb and sugary food
- Difficulty focusing and completing normal daily tasks
- Withdrawing from friends and family
- Low libido
- Anxiety
SAD manifests in two distinct forms, each associated with a specific season. Understanding these forms can help you identify and manage your symptoms effectively.
- Fall/Winter: Sometimes called winter depression, this condition includes feelings of irritability, low energy, social withdrawal, hypersensitivity to rejection, and a heavy feeling in the limbs.
- Spring/Summer: Referred to as summer depression, this form of SAD includes symptoms of insomnia, weight loss, poor appetite, and anxiety.
What is Light Therapy?
Light therapy involves sitting near a light box that emits a bright light, typically at a level much higher than standard indoor lighting. Exposure to this light is studied to be able to trigger chemical changes in the brain, improve mood, and ease other symptoms of SAD.
According to research, light therapy is effective for 50-80% of people with SAD. Improvement in symptoms can occur within the first week of treatment but must be continued throughout the season to avoid relapse.
How to Use a Light Box
Duration
Start with 20-30 minutes per session. Depending on your symptoms and how you respond to the therapy, you may need to adjust this time. Some patients find relief in shorter sessions, while others find an hour more beneficial. It’s also important to be consistent with light therapy, using the device during the months you experience symptoms.
Time of Day
The best time to use a light box is in the morning, shortly after waking up and when the sun rises. Doing so helps regulate your circadian rhythm and can improve your sleep patterns. It tricks your body into producing serotonin, making you feel awake and alert.
Morning light therapy is more effective than midday or evening usage. According to a 2021 study, sessions done in the morning have a 53% remission rate, compared to 32% midday and 38% in the evening. Moreover, using the device at night can be disadvantageous, unless you work a night shift.
We recommend starting light therapy early in the fall when cloudy days are more common and before symptoms persist. Doing so gives your body time to produce hormones that can combat sun deprivation, which can be vital to lessen or prevent symptoms before they even start.
Distance and Angle
Your sitting distance depends on the make and model of the light. If your device produces 10,000 lux at 24 inches, you’ll want to sit 24 inches from the screen. If this distance is uncomfortable or unattainable, you can sit further away for a longer time to maximize its benefits.
To avoid staring into the light, it can be slightly off to the side, rather than directly in front of you. If the device is shining downwards, your eyes should be centered with the lamp tilted at 15 degrees. If the lamp shines from above, you want it to project light over you during treatment to mimic natural sunlight.
If you’re aiming for 20 to 30 minutes, do not sit further than the 10,000 lux distance, as it will require longer sessions. The light must be shining directly into your eyes, as indirect light is not as effective and may not produce any benefits.
Eye Care
While you should keep your eyes open during light therapy, avoiding looking directly at the light box will help minimize side effects like eyestrain and headaches. You can engage in activities like reading or working on your computer as long as the light is entering your eyes indirectly. Having proper placement allows you to go about your morning routine while still receiving the benefits of light therapy.
Tracking
It’s essential to keep track of your progress in learning how to use a lightbox, particularly your energy levels, sleep quality, and emotional well-being. Doing so can help you and your doctor decide if you need to increase session timing, tweak start time, or add any additional health benefits.
You must also be wary of any adverse side effects. Although rare, they can occur. Most common side effects include eyestrain, headache, irritability, and agitation.
Here’s an example of important details you want to include in your light therapy log:
- Date
- Session Time Start
- Duration
- Mood Before
- Mood After
- Sleep Quality the Night Before
Review your log after a few weeks of tracking your light therapy sessions to identify any trends. Are you consistently feeling better when you use the lightbox? Do you notice a dip in mood when you skip a session? You can use these insights to adjust your therapy. For instance, you may need longer sessions or to begin treatment at a different time of the day. Remember to note these changes and track how they impact your symptoms.
Discover Illumination with a Light Box
Exploring all available options for relief from Seasonal Affective Disorder is important. When you know how to use a SAD lamp, you can expect a promising solution and be one of the many people who have managed their symptoms and regained a sense of normalcy during winter.
By understanding the proper techniques on how to use a lightbox, you can take proactive steps toward improving your mood, energy levels, and overall quality of life. If you’re still uncertain, consult a healthcare professional to discuss whether this treatment is right for you.
Learn more about light therapy and its benefits by visiting the Alaska Northern Lights blog.