How to Add Lighting for SAD

According to the Mayo Clinic, seasonal affective disorder (SAD) is a condition that attacks its sufferers at the same time every year, usually during late autumn and early winter. Some SAD sufferers experience symptoms at the onset of summer, but those who require light therapy are cold climate patients. Winter-onset SAD is characterized by depressive feelings, loss of energy, anxiety, weight gain, social withdrawal, sleeping for long hours and difficulty concentrating. According to Columbia University, more than 15 research centers have found positive treatment of winter-induced SAD with the use of light therapy.

Things You'll Need

• Fluorescent light bulbs
• Full spectrum light bulbs
• Photo-therapy light boxes

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Instructions

Increasing Light Exposure

• 1

  Schedule some time during the day to expose yourself to sunlight. Options include going for a daily leisurely walk, joining an outdoor sports team, or exercising in the open air. According to the MedicineNet.com, the daily incorporation of light into a person's agenda who is suffering from seasonal affective disorder (SAD) is essential to the effective treatment of the condition. Further, exposure to sunlight gives the added benefit of vitamin D. MedicineNet.com affirms that inadequate vitamin D levels have been clinically associated with SAD. Use sheer curtains in the bedroom to let in morning light.

• 2

  Buy photo-therapy light boxes to fill the rooms of your home with light. You may also purchase a desk photo-therapy light box for use in office settings. According to medicinenet.com, light bright enough to heal seasonal affective disorder must at least 25 times brighter than an average indoor use light bulb. Photo-therapy light boxes accomplish this wattage goal because, according to the Mayo Clinic, they generate light that imitates natural outdoor light. Light boxes may be purchased without a physician's prescription. Light boxes vary by light intensity and type of light emitted.

• 3

  Wake up to a dawn simulation. According to Columbia University experts, some seasonal affective disorder sufferers respond better to light exposure in the morning instead of at night. These patients should consider buying a dawn simulator. These devices are especially useful in basement homes that are void of natural light exposure. During the winter when many early morning workers have to arise before the sun does, a dawn simulator can imitate natural sunrise.

• 4

  Install full spectrum light bulbs or fluorescent light bulbs in lamps around the home for continuous use at night. These may be used in place of photo-therapy light boxes. According to Columbia University, the average photo-therapy light box consists of a set of fluorescent light bulbs. A 10,000 lux (luminance measurement) can be guaranteed from specific light boxes. A Columbia University study of 100 seasonal affective disorder patients showed improvement with the use of a 10,000 lux system for 30 minutes per day.