Seasonal affective disorder and light therapy

[bacarver]

Has anyone used light treatment for SAD? Do the lights really work to lift depression? How much should one spend on a light?
Thanks - Barb

[OakLeaf]

I was just reading that Vit. D supplementation supposedly works even better than the lights. It's certainly less expensive to try.

[Kalidurga]

There was a pretty in-depth discussion of this last year: http://forums.teamestrogen.com/showthread.php?t=26610&highlight=sadd

[badger]

interesting you mention it, I'm on day 2 of my SAD light therapy experiment.

I went to IKEA and bought a $30 desk lamp, and got myself a full spectrum lightbulb (http://www.iherb.com/Chromalux-Lumiram-Full-Spectrum-Lamp-A19-60W-Clear-Bulb/5682?at=0).

I have the lamp sitting on a filing cabinet that abuts my "cubicle", and it's currently shining down on my workspace.

I'm not expecting miracles, but it does give a nice, bright, cheery light. I'll let you know in a couple of weeks/months if it's working.

[solobiker]

One of my co-workers husband used one last year and according to her it helped him.

[owlice]

I found that going to the Bahamas in January was very helpful in relieving SAD. I wish I were kidding about this, but I'm not; I felt sooo much better the rest of that winter after that trip, which was just a long weekend.

So: Get your doctor to prescribe a long weekend in the Bahamas! It works!

Thanks for the link for the full-spectrum light bulb.

[Tuckervill]

Looked it up on wikipedia, and there appears to be no possible scientific definition of "full spectrum" when it comes to light. IOW, it's a meaningless marketing term. I need more light, for sure, when it has been gray and icky for days and weeks in mid-winter. I'm not sure a bulb can provide that, after reading today.

Curiously, I was thinking about it just today while I was driving home, and the clouds parted and I saw the sun for the first time all week. I think I'm going to try Vitamin D, first.

Karen

[OakLeaf]

IOW, it's a meaningless marketing term.

Probably true. But the lights that doctors prescribe have a demonstrated effect, and their product information should describe their spectrum so you can compare it against midday sunlight.

As far as the consumer-grade low wattage lights - I don't have an appreciable degree of SAD, but Vita-Lite bulbs made an enormous difference in my sleep patterns when I worked in an office with no windows. I'm sure the wattage was way too low to have an effect on SAD, but the difference in my sleep was (I have to say it) "night and day."

[Tuckervill]

A very detailed article on the subject, from the standpoint of the bulbs themselves.


Full-spectrum light sources and health. Full-spectrum light sources will not provide better health than most other electric light sources. Recent research has shown that human daily activities are strongly influenced by the solar light/dark cycle. The most notable of these daily, or circadian, cycles is the sleep/wake cycle; but other activities including mental awareness, mood, and perhaps even the effectiveness of the immune system go through regular daily patterns. Light is the most important environmental stimulus for regulating these circadian cycles and synchronizing them to the solar day. Short wavelength (blue) light is particularly effective at regulating the circadian system; long wavelength (red) light is apparently inconsequential to the circadian system. Thus, to maximize efficiency in affecting the circadian system, a light source should not mimic a full spectrum, but instead should maximize only short wavelengths. Even if a full-spectrum light source includes short wavelength light in its spectrum, it will not necessarily ensure proper circadian regulation because, in addition, the proper intensity, timing, and duration of the light exposure are all equally important for satisfactory circadian regulation (Rea et. al, 2002).

Light therapy treatment of seasonal affective disorder (SAD) usually involves regulated exposure to a white light source, commonly 10,000 lux at the eye for 30 minutes per day (Partonen and Lönnqvist, 1998). Any white light source will be effective at these levels (Lam and Levitt, 1999), so full-spectrum light source is in no way special for treatment of SAD.

Full-spectrum light sources and psychological benefits. Full-spectrum light sources may have psychological benefits, particularly in societies that place value on "natural" environments. One of the claims often associated with full-spectrum light sources is that they are most like natural daylight. Unlike full-spectrum electric light sources, however, daylight does not have a fixed spectrum. Rather, natural light varies with latitude, time of day, season, cloud cover, air pollution, ground reflectance, and, if a person is indoors, window tinting. Nevertheless, it cannot be denied that people consistently prefer natural lighting from windows and skylights to electrical lights. These preferences are robust and may reflect psychological associations with the natural environment that produce positive affect in many people. Positive affect induced by daylight may, in fact, help improve mood and motivation and thus increase productivity and retail sales. Full-spectrum light sources offer this positive association with daylight. Although positive psychological benefits from full-spectrum light sources may have been observed in some circumstances, there appears to be no biophysical explanation for those observations (Heschong, Wright & Okura, 2000). Still, the power of psychological associations cannot be denied and it is certainly conceivable that cleverly marketed full-spectrum light sources may provide beneficial effects to some people susceptible to that marketing. As NLPIP's survey demonstrated, there appears to be a strong positive association with full-spectrum light sources that has resulted from marketing, presumably because of the association between full-spectrum lighting and "natural" light.

Link (http://www.lrc.rpi.edu/programs/nlpip/lightingAnswers/fullSpectrum/abstract.asp)

I think if I lived in a place with a period of constant darkness, I'd certainly invest in more natural appearing light sources (non-flourescents, which I do not tolerate very well). For my brief encounters with the gray skies, I think I'll try the Vitamin D and getting outside more, regardless of the weather.

I suppose if the benefits are "all in my head", that's good enough, since that's where the problem originates in the first place. :p

Karen

[lo123]

Upon recommendation by my therapist, I picked up a Verilux HappyLite Mini Plus at Costco Last year for ~$40.

It's not a magic fix, but I do notice a difference in my moods when I use the light vs when I don't. As soon as DST ends, I have mine on for several hours when I'm at work.

[badger]

tuckerville: why not just let people believe it has benefits? let it be a placebo effect; if people believe it's working and feel better, why not let them? (provided it's not a health hazard!) :)

[OakLeaf]

I might add that sleep problems were not the reason I got the bulbs, only a general feeling that it was something I could do to reduce the general unhealthiness of working in an office without windows... The cure was a surprise to me.


(And as for "all in one's head," yes, in fact, that is where the pineal gland is located.... although vitamin D production occurs in all skin, not just the skin of the head...)

[Tuckervill]

tuckerville: why not just let people believe it has benefits? let it be a placebo effect; if people believe it's working and feel better, why not let them? (provided it's not a health hazard!) :)

No harm in it. :)

But maybe I can just change my mind about what makes me depressed about gray skies, and save the bucks? :D

Karen

[shootingstar]

It gets grey and rain-wet for several consecutive days around here at times in the winter. Am the sort of person as long as I'm in a nice warm, well-lit and light-coloured walled rm., I tend to forget the greyness outside. I find it better to draw the blinds/drapes closed, provided the blinds are light coloured.

And for myself it's better the light is incadescent, not flourescent. I can be easily fooled.along with coffee, reading material, etc.
I actually function fine in office without natural light window, as long as there is lots of ceiling/overhead light. Have had an office in certain workplaces with floor to ceiling windows. I wouldn't really notice the weather outside.

But living in the far North / Arctic, one might have to make a significant adjustment. Land of the Midnight Sun. I took this photo in Nunavut when it was 2:30 pm on a January day. The sun was setting. It rose around 10:00 am when my plane was touching down at the airport.
http://forums.teamestrogen.com/showthread.php?t=21311&page=2&highlight=huskies

[michelem]

There was a pretty in-depth discussion of this last year: http://forums.teamestrogen.com/showthread.php?t=26610&highlight=sadd

Yes, as I said last year, nothing short of a miracle. Well worth it.

Here's a link with some very good info on how to choose the light that is right for you:

http://www.claorg.org/

Mine is 10,000 lux. I also pop 2000 IU of vitamin d per day. I was woefully deficient, but now in the low-normal range.

[VeloVT]

has anyone tried the newer blue light lightboxes?

http://www.amazon.com/Philips-goLITE-BLU-Therapy-Device/dp/B001I45XL8/ref=wl_it_dp_o?ie=UTF8&coliid=I1A0VJKJDR4QG6&colid=14LP8G51AU0BV

[firenze11]

has anyone tried the newer blue light lightboxes?


I have. I got one last year after really struggling with fatigue for the past few years, especially in winter. It seems to work a for me. It's not magic, but it helps a bit. There's some chatter about blue lights being harmful to your eyes, but I'm not really sure.

Although, I just found out my TSH is high so my fatigue might be due to an underlying thyroid problem.

[NbyNW]

has anyone tried the newer blue light lightboxes?

http://www.amazon.com/Philips-goLITE-BLU-Therapy-Device/dp/B001I45XL8/ref=wl_it_dp_o?ie=UTF8&coliid=I1A0VJKJDR4QG6&colid=14LP8G51AU0BV

I have a goLite by Apollo Health that I got at Costco a couple of seasons ago. Perhaps it's an older version of the one you pasted?

I find it's really effective. Better than coffee in terms of getting going in the morning. My one complaint is that it has a high-pitched electrical hiss when it's plugged in, and it has to be plugged in for the automatic timer to work, say if I want it to turn on automatically 15 minutes before I need to haul myself out of bed. So I just run it battery mode and have the light nearby on the table when I'm having my morning coffee & checking the news.

The other thing that really helps me is finding some way to stay moderately active and fit during the winter months. I've been pretty good at staying on a schedule with Pilates. This year I'm hoping to add in some swimming.

That, and sometimes accepting that I'm going to have an off week every now and then.

[Lex87]

I have used SAD light therapy (http://www.soundmachinesdirect.com) for a few years now. I find it definitely helps! I also take Vitamin D and Magnesium supplements. With the vitamin D you have to make sure to get D3 as that's the one that works the best (it's not a brand)
I also just by the bulb and use a lamp bu there are special lamps you can buy. Depending on where you live you may get enough vitamin D from the sun but most places don't in the winter fall months. so it's best to supplement.

Good luck!!
Hope this helps
Lexy