Seasonal Depression and Light Therapy

Light therapy for seasonal depression (or “Seasonal Affective Disorder”) has been around ever since SAD was recognized and defined in 1984. Light therapy is also used to treat sleep issues. 

The “natural” way to use light therapy is to make the most of natural light, even on gray and gloomy days. The closer to waking time that you can get a dose of light, the better. Try sitting on the front porch facing the direction of the sun with your morning cup of coffee. Make sure that synthetic light is dimmed in the evening, as excessive synthetic light after daytime hours can actually have a negative effect on seasonal depression. These guidelines apply to the use of synthetic light therapies as well.

If you live in an area that doesn’t get enough light and suffer from seasonal depression, you may consider getting a light box for treatment.

If you live in an area that doesn’t get enough light and suffer from seasonal depression, you may consider getting a light box for treatment. Light boxes vary significantly in quality. How and when you use the light box is important. The closer to waking time, the better, and getting a dose of light as close to waking may be even more important (in terms of benefit) than the brand. Don’t use it later in the day, as that can contribute to sleep difficulties.

If you are researching a light box for at-home use, consider the following important criteria:

  • The light box should have been tested successfully in peer-reviewed clinical trials.
  • The box should provide 10,000 lux of illumination at a comfortable sitting distance. (Product specifications are often missing or unverified.)
  • Fluorescent lights should have a smooth diffusing screen that filters out UV rays, which are harmful to the eyes and skin.
  • The lamp should give off a white light instead of colored light. “Full spectrum” lamps and blue/bluish lamps provide no known therapeutic advantage.
  • The light should be projected downward toward the eyes at an angle to minimize aversive visual glare.
  • Smaller is not always better. When using a compact light box, even small movements will take the eyes out of the therapeutic range of light.

The Next Step

If you think you may have depression, our counselors at NPS are here to help you in your journey. Contact us at 815-477-4727 today and take the next step toward peace and freedom in your life.

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Therapists

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