Daylight Saving Time Affecting Your Health? Light Therapy Can Help
The clock moved forward again, and now the sun is setting. Still, many of us continue to fight seasonal sorrow at the end of winter. If you feel tired and dull when adjusting to daylight saving time, consider using Light therapy lamp Helps relieve fatigue.
It can take several days to a week to adapt to changes in time, and you may feel upset as we transition from routine activities in winter to spring. But if you feel down on most days of multiple cold seasons, it might be more than just winter blues – this could be seasonal affective disorder (SAD). this American Family Doctors Association It is estimated that 4% to 6% of the population is affected by seasonal depression, and another 10% to 20% experience minor effects without seeking treatment.
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What is seasonal affective disorder?
sad In some months, usually most common during autumn and winter, is a disease and relieves with changes in the season. On rare occasions, people may feel sad in spring and summer and resolve symptoms in autumn and winter. Some people experience various symptoms such as lethargy, depression, lack of interest in what they usually like, weight gain and hypertension. Common The treatment of sadness Includes medications, psychotherapy and phototherapy (phototherapy).
Symptoms of seasonal affective disorder
Seasonal affective disorder Depending on how you express it uniquely, it looks different. Common symptoms mentioned in the Diagnostic and Statistical Manual of Mental Disorders, also known as DSM-5- Major depression with seasonal patterns – Includes the following:
- Feelings of sadness
- Sleep more than usual
- Even though you have enough sleep, you still feel tired or extremely tired
- No value or innocence
- Craving for carbohydrates or otherwise altering typical appetite
- Losing interest in activities
- Difficulties in thinking, decision making and concentrating tasks
- Thoughts of suicide or death in severe cases
Why are some people sad?
Although there are no known reasons for sadness, Women are four times It’s like a man experiencing the possibility of sadness. Family history has increased The possibility of having itjust like the past major depression or bipolar disorder. It is related to northern or far-reaching life (less sunshine in winter), not enough Vitamin Dthis is generated during sun exposure.
What is light therapy?
because Enough sunshine and vitamin D It seems to reduce the prevalence of seasonal affective disorders, Various special lights Created to provide this light. Sunlightalso known as the “happy lamp”, provides phototherapy by providing about 10,000 lux (a unit of light) filtered ultraviolet radiation. Phototherapy Involves sitting or standing directly around 20 to 30 minutes every day. In addition to typical white lights, filters of different colors are also considered helpful.
Light therapy
Although many SAD lights provide full-spectrum visible light, they appear to be white, others have studied the effects of different colors of light on seasonal affective disorders.
Blue light therapy
Although more research is needed, Evidence shows The blue wavelength of visible light accounts for most of the benefits from bright light treatments, which leads to depression and depression.
Red light therapy
although Red light therapy Known Benefit Generally, it does not show the research benefits of seasonal affective disorders as indicated by blue and green light therapy. In some studies, red light and Better sleepso if insomnia is part of your sad symptoms, a red light may be a good choice.
Green light therapy
A study directly compared green and red light therapy found Green is more effective. However, as sample sizes are usually small, for such studies, it may be helpful to consult your doctor to find the best shade for you.
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The benefits of phototherapy
Getting more sun-like light on your day may be good for your mood. If you have seasonal affective disorder, there are some ways you can help you.
Effective treatment of sad symptoms
The theory behind phototherapy is that vitamin D and sunlight stimulate the production of serotonin, which is important Neurotransmitters that affect emotions. It is believed that getting more mild exposure can have a positive impact on your emotional regulation. Light treatment is related to short-term remission – This means it may effectively relieve symptoms when symptoms occur, but in the long run, it won’t stop you from feeling sad.
Improve depression symptoms
Personal reports on the use of phototherapy Relieve symptoms of depression They have also been used in non-seasonal depression cases when they were on the symptom list compared to individuals who had not received intervention or had different vision interventions.
Helps sleep
As blue light has been seen exposed to vibrant, therefore, just before bedtime, the red light is considered to have more Calmness, sleep environmental impact. If some of your seasonal affective disorder symptoms involve Difficult to fall asleepUsing a red light during the time before sleep can help to transition to awakening.
Potential risks of phototherapy
Even if light boxes and light therapy are generally considered safe, it is best to talk to your healthcare provider to make sure it is the right choice for you and minimize potential drawbacks. Potential Side effects of using light boxes include:
- Headache
- irritability
- Eye strain
- nausea
- Induction Manic symptoms (If you have bipolar disorder and increase exposure to light too quickly)
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How to use light therapy for seasonal affective disorders
1. Talk to your doctor or mental health professional. They will know if your unique medical profile requires caution using a light therapy lamp.
2. If you are told that light therapy may be appropriate, consider using this option available, borrow the light first. If you can find lights with multiple color filters, you can use them to evaluate which light therapy is best for you.
3. Start your light therapy with a white light lamp that emits 10,000 Lux without UV radiation. Keep the light next to you, at least one foot away from your body, and observe any other instructions in the operating instructions for your specific light.
4. Consider a 30-minute meeting in the morning, or spreading it with a light for a few minutes throughout the day. Keeping a daily thinking diary and evaluating your mood can help you see if and how the light can help.
5. If you are under the care of a psychiatrist or mental health consultant, discuss with them the benefits you get from phototherapy. They may have other suggestions for combining it with other treatments for seasonal affective disorders.
