Phototherapy Lights for Seasonal Affective Disorder

For some people, winter triggers seasonal affective disorder (SAD). Sufferers have less energy, sleep and eat more, socialize less; simply put, they feel in a funk. SAD stems from a lack of natural light; our bodies produce too little melatonin, which disrupts our bodily clocks. One effective treatment is light therapy.

How It Works

• Light therapy mimics the natural light by helping "reset" the brain's chemistry. Many people notice improvement in a few days, but symptoms sometimes return if they don't stay with it. But researchers with the American Psychiatric Association, Mayo Clinic and pharmaceutcial giant Nemours aren't exactly sure why all of this happens.

How to Use Light Therapy

• The phototherapy light needs to be 10,000 lux and at about 12-18 inches away from you. Typically, light therapy is done in the morning for 30-45 minutes since it can cause insomnia if done later in the day. You need to keep your eyes open so light can reach the retina; but you can read, write, knit, etc.

What to look for

• It's best to buy a light box made specifically to treat SAD. Look for the right intensity, produces as little UV light as possible (or shields the UV rays it produces), and can be positioned on a table away from children and pets. Some have a variety of other features, such as programmable timers, clocks, carrying cases, stands, wall-mount options and extended batteries, among other features.

How To Get One

• Your first step should be to get a recommendation from a physician, but you can buy one without a prescription at many drugstores, medical supply companies, and even at some hardware stores. If all else fails, go online, starting with one of the Resources listed. Phototherapy light prices range from $200 to $600, but it's possible your health insurance provider may cover some or all of the cost, so check first.

Tips

• Tanning beds or booths should not be used to alleviate symptoms of SAD. As an alternative (weather permitting), try talking long, leisurely walks during daylight hours.

Warnings

• Possible side effects include headaches and eye strain. Be sure the phototherapy light protects against UV rays.