Do SAD Lamps Really Help?

The million dollar question is “do SAD lamps really help?” I’ve been using one for at least ten years and I love it. Therefore, since I am indoors mostly (because of social anxiety and anxiety in general), I have the light on most of the time. I believe it does help with my mood.

At first this condition was believed to be a myth. Subsequently, it was blamed on the winter months typically being a tough time (holiday blues, colder weather, illnesses, etc.). At this point, psychologists do believe that some people’s mental health is affected by the change in seasons, and this can have an effect on your anxiety.

A light therapy box mimics outdoor light. At the present time, it’s thought that this type of light may cause a chemical change in the brain that lifts your mood. Also it’s thought to ease other symptoms of SAD, such as being tired most of the time and sleeping too much.

Light boxes are designed to deliver a therapeutic dose of bright light to treat symptoms of SAD. Hence, there are many different types of light boxes. Designing all light boxes for SAD treatment to do the same thing, but one may work better for you than another.

SAD Symptoms

Do SAD lamps really help with the symptoms of Seasonal Affective Disorder? In most cases, seasonal affective disorder symptoms appear during late fall or early winter and go away during the sunnier days of spring and summer. Although, less commonly, people with the opposite pattern have symptoms that begin in spring or summer. In either case, symptoms may start out mild and become more severe as the season progresses.

Signs and symptoms of SAD may include:

Firstly, feeling listless, sad or down most of the day, nearly every day
Losing interest in activities you once enjoyed
Having low energy and feeling sluggish
Fourthly, having problems with sleeping too much
Experiencing carbohydrate cravings, overeating and weight gain
Having difficulty concentrating
Feeling hopeless, worthless or guilty
Lastly, thoughts of not wanting to live

Fall and winter SAD
Basically, symptoms specific to winter-onset SAD, sometimes called winter depression, may include:

Oversleeping
Appetite changes, especially a craving for foods high in carbohydrates
Weight gain
Tiredness or low energy

Spring and summer SAD
In general, symptoms specific to summer-onset seasonal affective disorder, sometimes called summer depression, may include:

Trouble sleeping (insomnia)
Poor appetite
Weight loss
Agitation or anxiety
Increased irritability

Seasonal Affective Disorder Summer

Do SAD lamps really help with the “summer blues?” Altogether, why do seasonal changes cause depression? Experts aren’t sure, but the longer days, and increasing heat and humidity may play a role. Still, specific symptoms of summer depression often include loss of appetite, trouble sleeping, weight loss, and anxiety.

Summer seasonal depression. In general, you’ve probably heard about seasonal affective disorder, or SAD, which affects about 4% to 6% of the U.S. population. SAD typically causes depression as the days get shorter and colder. But about 10% of people with SAD get it in the reverse — the onset of summer triggers their depression symptoms.

Disrupted schedules in summer. If you’ve had depression before, you probably know that having a reliable routine is often key to staving off symptoms. But during the summer, routine goes out the window – and that disruption can be stressful

Body image issues. In short, as the temperature climbs and the layers of clothing fall away, a lot of people feel terribly self-conscious about their bodies,

Financial worries. Summers can be expensive. Obviously, there’s the vacation, of course. And if you’re a working parent, you may have to fork over a lot of money to summer camps or babysitters to keep your kids occupied while you’re on the job. In other words, the expenses can add to a feeling of summer depression.

The heat. Lots of people relish the sweltering heat. Therefore, they love baking on a beach all day. But for the people who don’t, summer heat can become truly oppressive. You may start spending every weekend hiding out in your air-conditioned bedroom.

Best Lamp for Seasonal Affective Disorder

Do the best SAD lamps really help with seasonal affective disorder? Generally, the light box should:

Provide an exposure to 10,000 lux of light
Produce as little UV light as possible

Basically, typical recommendations include using the light box:

Within the first hour of waking up in the morning
For about 20 to 30 minutes
About 16 to 24 inches (41 to 61 centimeters) from your face, but follow the manufacturer’s instructions about distance
With eyes open, but not looking directly at the light

Specifically, here are some questions to think about when buying a light box for seasonal affective disorder:

Is it made specifically to treat SAD? If not, it may not help your depression. In short, some light therapy lamps are designed for skin disorders — not for SAD. Lamps used for skin disorders mainly produce ultraviolet (UV) light and could damage your eyes if used incorrectly.

How bright is it? Light boxes produce different intensities of light. Therefore, brighter boxes will require less time to use each day, compared with dimmer boxes, to achieve the same effect. Usually, the recommended intensity of light is 10,000 lux.

How much UV light does it release? Designing light boxes for SAD should filter out most or all UV light. Hence, contact the manufacturer for safety information if you have questions.

Can it cause eye damage? Some light boxes include features designed to protect the eyes. In other words, make sure the light box filters out most or all UV light to avoid damaging your eyes. Ask your eye specialist for advice on choosing a light box if you have eye problems such as glaucoma, cataracts or eye damage from diabetes.

Is it the style you need? Light boxes come in different shapes and sizes, with varied features. Some look like upright lamps, while others are small and rectangular. Unquestionably, slight boxes are more portable and easier to pack if you’re traveling during fall and winter. The effectiveness of a light box depends on daily use, so buy one that’s convenient for you.

Can you put it in the right location? Not to mention, think about where you’ll want to place your light box and what you might do during its use, such as reading, doing a craft or watching TV. Check the manufacturer’s instructions, so you receive the right amount of light at the proper distance.

Other Alternatives to SAD

Medications for Seasonal Affective Disorder

Selective serotonin reuptake inhibitors (SSRIs) are the most common type of antidepressant for SAD and other types of depression. To summarize, they increase the level of serotonin in your brain, which may help to improve your mood over time. Consequently, commonly prescribed SSRIs include:

Fluoxetine (Prozac)
Citalopram (Celexa)
Escitalopram (Lexapro)
Sertraline (Zoloft)
Paroxetine (Paxil)

However, the extended release (XL) version of Wellbutrin (bupropion hydrochloride) is an antidepressant that’s used to treat depression. It’s also specifically FDA approved to prevent SAD. A type of norepinephrine and dopamine reuptake inhibitor (NDRI), it seems to work by increasing levels of norepinephrine and dopamine. These are also chemical messengers in the brain that influence mood.

Also, Aplenzin is another antidepressant medication that’s approved to prevent SAD. It’s very similar to Wellbutrin XL, too. While Wellbutrin XL contains bupropion hydrochloride, Aplenzin contains bupropion hydrobromide. And just like Wellbutrin XL, Aplenzin is FDA approved to treat depression and to prevent SAD.

 Vitamin D for Seasonal Depression

While the correlation between lower serum vitamin D levels and seasonal depression exists, it is important to note that there are many causes of depression such as chemical imbalances. Also there are other brain disfunctions as well as a wide range of severity for mood disorders. Vitamin D has not been proven effective in the prevention, treatment, or symptom management of moderate and severe mood disorders. However, in mild cases, vitamin D supplementation has shown promise as a treatment and prevention option. At length, in mild cases of seasonal depression, vitamin D supplementation demonstrates improvements in daily mood, fatigue, and other symptoms.

Conclusion

So, what do you think, do SAD lamps really help with SAD? A seasonal affective disorder light box isn’t the complete reasoning of getting ride of the disorder, but it does help.

A small percentage of the population – approximately one percent of Americans – suffers from summer seasonal affective disorder, also called reverse SAD. Though it’s related to the better known seasonal affective disorder that occurs in winter, the symptoms of the two seasonal disorders land firmly on opposite ends of the spectrum. All in all, those with winter SAD tend to feel more tired and may put on weight, while their summer counterparts often lose their appetites and feel more agitated. And, while winter seasonal affective disorder patients can’t wait to “spring ahead,” those suffering from the summertime version cringe when the hot-weather months arrive.

Well, that’s going to do it for me. I’m going to turn on my SAD lamp and work some more on my blog. Until next time…