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Abstract

to concentrate, have an increased desire to be alone, and even think of suicide.That’s because the lower exposure to sunlight during the winter months causes a drop in serotonin, a natural happy chemical that our bodies produce. In response to this people have invented light therapy lamps, which emit light that is similar to natural.<h2 id="0b3c">How does an anti-depression lampwork?</h2>Its role is to mimic outdoor light. The recommended intensity of a lightbox for SAD is 10,000 LUX. You should use it in the morning, within the first few hours after you wake up.The lamp should be placed at a distance of 40 to 60 centimeters (16 to 24 inches) from your face. It’s recommended to stay about 20 to 30 minutes under the lamp, with the eyes open, but avoid looking directly at the light.The cost of a therapy lamp for SAD is between $50–300.Though research confirms the effectiveness of these lamps, they are not approved by FDA nor does it regulate their use for SAD treatment.Thus your doctor won’t give you a prescription for a lightbox but they may recommend a specific model.But here’s the good news:<h2 id="7cb6">Science proves that contact with bright light outside, especially in the morning, is an effective way to combat seasonal depression.</h2>I learned it from the book Chasing the Sun by Linda Geddes.Even on the most overcast day, the i

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ntensity of light outside is 10 times higher than in a well-lit office.A well-lit office can offer you 100 to 300 lux. Some places where people do super detailed work, like an architect’s office, reach 500 lux.It’s nothing in comparison to outdoors where it’s 3,000–5,000 lux on an overcast day. In summer it can be up to 60,000 lux.As Geddes wrote, regardless of the cause of winter depression, bright light — especially early in the morning — seems to fade its symptoms.Morning light therapy brings results not only for SAD treatment. According to American Psychiatric Association, it is <a href="https://www.ncbi.nlm.nih.gov/books/NBK71548/">equally effective as antidepressants</a> in treating general depression. But, sadly, it is rarely used for this purpose.<h2 id="a0ef">Main takeaways</h2>Seasonal depression is usually caused by a drop in serotonin due to lower exposure to sunlight.Morning light is effective in treating seasonal depression and general depression.Even when the sky is covered with clouds, the light outside is 10 more intense than in a well lit-office.This year I don’t experience seasonal depression. I remember about exposure to bright light. To combine light therapy and exercise, I take fast-paced music with me and go for a 20 minute power-walk in the morning.I hope the tip will help you to stay happy this winter.</article></body>

You Don’t Need an Anti-depression Lamp to Stay Happy In Winter

Avoid the negative impact of short and dark days

Winter days cause a low mood in many of us. The weather is unpleasant and discouraging from any outdoor activities. Days are short and gloomy.

According to stats, seasonal depression (also called SAD — Seasonal Affective Disorder) may affect 11 million people a year in the U.S only. Another 25 million may experience so-called winter blues, a milder form of seasonal depression.

Not surprisingly, SAD is more often found in countries where there is less sunlight during fall and winter. Typical symptoms of seasonal depression include:

the feeling of hopelessness or constant sadness,
lower energy,
fatigue,
increased appetite and craving for carbohydrates,
and, as the result — weight gain.

People experiencing SAD find it hard to concentrate, have an increased desire to be alone, and even think of suicide.

That’s because the lower exposure to sunlight during the winter months causes a drop in serotonin, a natural happy chemical that our bodies produce. In response to this people have invented light therapy lamps, which emit light that is similar to natural.

How does an anti-depression lampwork?

Its role is to mimic outdoor light. The recommended intensity of a lightbox for SAD is 10,000 LUX. You should use it in the morning, within the first few hours after you wake up.

The lamp should be placed at a distance of 40 to 60 centimeters (16 to 24 inches) from your face. It’s recommended to stay about 20 to 30 minutes under the lamp, with the eyes open, but avoid looking directly at the light.

The cost of a therapy lamp for SAD is between $50–300.

Though research confirms the effectiveness of these lamps, they are not approved by FDA nor does it regulate their use for SAD treatment.

Thus your doctor won’t give you a prescription for a lightbox but they may recommend a specific model.

But here’s the good news:

Science proves that contact with bright light outside, especially in the morning, is an effective way to combat seasonal depression.

I learned it from the book Chasing the Sun by Linda Geddes.

Even on the most overcast day, the intensity of light outside is 10 times higher than in a well-lit office.

A well-lit office can offer you 100 to 300 lux. Some places where people do super detailed work, like an architect’s office, reach 500 lux.

It’s nothing in comparison to outdoors where it’s 3,000–5,000 lux on an overcast day. In summer it can be up to 60,000 lux.

As Geddes wrote, regardless of the cause of winter depression, bright light — especially early in the morning — seems to fade its symptoms.

Morning light therapy brings results not only for SAD treatment. According to American Psychiatric Association, it is equally effective as antidepressants in treating general depression. But, sadly, it is rarely used for this purpose.

Main takeaways

Seasonal depression is usually caused by a drop in serotonin due to lower exposure to sunlight.

Morning light is effective in treating seasonal depression and general depression.

Even when the sky is covered with clouds, the light outside is 10 more intense than in a well lit-office.

This year I don’t experience seasonal depression. I remember about exposure to bright light. To combine light therapy and exercise, I take fast-paced music with me and go for a 20 minute power-walk in the morning.

I hope the tip will help you to stay happy this winter.