Using a light therapy box may also help with other types of depression, sleep disorders and other conditions. Light therapy is also known as bright light therapy or phototherapy. Light therapy used to treat skin conditions such as psoriasis is different from the type of light therapy used for the conditions listed above. Light therapy for skin disorders uses a lamp that emits ultraviolet UV light. This type of light should be filtered out in light therapy boxes used for SAD and other conditions because it can damage your eyes and skin.
Light therapy is generally safe. If side effects occur, they're usually mild and short lasting. They may include:. When side effects do occur, they may go away on their own within a few days of starting light therapy. You also may be able to manage side effects by reducing treatment time, moving farther from your light box, taking breaks during long sessions or changing the time of day you use light therapy. Talk to your doctor for advice if side effects are a problem. It's best to be under the care of a health professional while using light box therapy.
It's always a good idea to talk to a doctor before starting light therapy, but it's especially important if:. Light therapy boxes should be designed to filter out harmful ultraviolet UV light, but some may not filter it all out. UV light can cause skin and eye damage. Look for a light therapy box that emits as little UV light as possible. If you have concerns about light therapy and your skin, talk to your dermatologist. Some people claim that tanning beds help ease seasonal affective disorder symptoms.
But this hasn't been proved to work. The UV light released by tanning beds can damage your skin and greatly increase your risk of skin cancer. Light therapy may trigger mania in some people with bipolar disorder, so get advice from your doctor before starting light therapy. If you have any concerns about how light therapy may be affecting your mood or thoughts, seek help right away.
Although you don't need a prescription to buy a light therapy box, it's best to ask your doctor or mental health provider if light therapy is a good option for you. Ask whether you need to take any special precautions. Also discuss which type of light therapy box would best meet your needs, so you get the most benefit and minimize possible side effects.
Internet retailers, drugstores and other stores offer a variety of light therapy boxes. Familiarize yourself with the variety of features and options available on light boxes to help ensure that you buy a high-quality product that's safe and effective.
Health insurance companies rarely cover the cost. Generally, most people with seasonal affective disorder begin treatment with light therapy in the early fall, when it typically becomes cloudy in many regions of the country.
Treatment usually continues until spring, when outdoor light alone is sufficient to sustain a good mood and higher levels of energy. If you typically have fall and winter depression, you may notice symptoms during prolonged periods of cloudy or rainy weather during other seasons. You and your doctor can adjust your light treatment based on the timing and duration of your symptoms.
Place the light box on a desk or table, and sit in front of it at the specified distance. You can do this while you read, eat breakfast, or work at a computer. The light should reach your eyes, but don't stare at the light box. Light therapy is usually prescribed for 30 minutes to 2 hours a day, depending on the intensity of the light used and on whether you are starting out or have been using it for a while.
Most light therapy is prescribed at 10, lux to be used in the early morning. Studies vary as to whether light therapy at other times of the day is less effective. But some people with SAD perhaps those who wake up normally in the early morning should do their light therapy for 1 to 2 hours in the evening, ending 1 hour before bedtime. Your doctor can help you decide which light exposure schedule will work best for you.
When you begin light therapy, your first response will show you whether you need to adjust the intensity or duration. Many people respond to light therapy within 3 to 5 days. If you don't respond to treatment within the first week, you may notice improvement in the second week.
Antidepressants are often prescribed to treat depression and are also sometimes used to treat severe cases of SAD, although the evidence to suggest they're effective in treating SAD is limited. Antidepressants are thought to be most effective if taken at the start of winter before symptoms appear, and continued until spring. They increase the level of the hormone serotonin in your brain, which can help lift your mood. Common side effects of SSRIs include feeling agitated, shaky or anxious, an upset stomach and diarrhoea or constipation.
Check the information leaflet that comes with your medicine for a full list of possible side effects. Read more about antidepressants. Some people with SAD find that light therapy can help improve their mood considerably. This involves sitting by a special lamp called a light box, usually for around 30 minutes to an hour each morning.
Light boxes come in a variety of designs, including desk lamps and wall-mounted fixtures. They produce a very bright light. The intensity of the light is measured in lux — the higher lux, the brighter the light. The light produced by the light box simulates the sunlight that's missing during the darker winter months. It's thought the light may improve SAD by encouraging your brain to reduce the production of melatonin a hormone that makes you sleepy and increase the production of serotonin a hormone that affects your mood.
Sunrise alarm clocks, which gradually light up your bedroom as you wake up, may also be useful for some people. Most people can use light therapy safely. The recommended light boxes have filters that remove harmful ultraviolet UV rays, so there's no risk of skin or eye damage for most people. Light boxes are not usually available on the NHS, so you'll need to buy one yourself if you want to try light therapy. Before using a light box, you should check the manufacturer's information and instructions regarding:.
Make sure that you choose a light box that is medically approved for the treatment of SAD and produced by a fully certified manufacturer. There's mixed evidence regarding the overall effectiveness of light therapy, but some studies have concluded it's effective, particularly if used first thing in the morning.
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