How to Fight Seasonal Affective Disorder

As the days shorten, some of us get a touch of the winter blues. Millions more are touched by Seasonal Affective Disorder or SAD. It's a physical condition that affects us mentally. It can be corrected.

SAD is thought to be caused by the pineal gland secreting too much melatonin, a sleep hormone. Normally the pineal reacts to sunrises and sunsets to put us in touch with the rhythm of the day. When we are out of synch after traveling we recognize the condition as jet lag.

Instructions

• 1

  One great way to combat SAD is to get more sun by taking long walks outside in the daylight when the days shorten. In addition to building your aerobic capacity, doing this will also increase your body's manufacturing of Vitamin D, which helps to maintain strong bones. This option is not always practical through winter rain and snow.

• 2

  Another option is to increase the daylight entering your home. Skylights can not only lower your risk of SAD but save you electricity. A single tube mounted skylight can bring in enough light to equal that of a 100 watt bulb - for free once it's installed.

• 3

  The most high tech remedy for seasonal affective disorder is to install full spectrum lighting. Some lights are just bulbs that can be placed into existing fixtures. Others are self contained units. Several manufacturers now supply lights that mimic daylight. In comparison with normal indoor lighting, these lamps look bluer, but under them colors appear vibrant, more natural.

  Manufacturers claim that installing full spectrum lighting will fool your body's photoreceptors into thinking that it's spring again. They say you'll feel better, concentrate harder and stay alert longer with less eye strain.

  Medical studies into light therapy's effectiveness on SAD are ongoing, although many swear that it works. Remember you should never look directly at any ultraviolet light source including these bulbs.

• 4

  Consider these products: Sharper Image offers a self contained unit called the Bright as Day Power Port Desk Lamp.

  The lamp casts a brilliant glare-free light. Best of all, it's highly energy efficient with a 27 watt fluorescent quad bulb that will last six thousand hours. As an added bonus, it has a USB charger that can be used to power some desk top devices.

  Verilux claims to have invented full spectrum lighting more than 50 years ago. It offers a full line of full spectrum light sources, many with diffusers to reduce glare.

  One worth noting is the Verilux Rise & Shine Full Spectrum Natural Alarm Clock. It's designed to simulate a sunrise, gradually lighting your bedroom from dawn to full daylight while the built in speaker offers your choice of natural sounds or those from a radio. The process can be reversed at night. The lamp also doubles as a dimmable bedside reading lamp.

• 5

  If you're changing to full spectrum lighting for therapeutic reason, it's better to start exposing yourself to more natural light in the morning than the evening, so you don't throw off your sleep rhythms. Ultimately you will fully adapt to the sun spectrum lights in your cheerier home.