How do I Use a SAD Light Box for a 3rd Shift Worker?

People who have seasonal affective disorder, SAD, often use a light box, also known as light therapy, to treat symptoms of the problems. A light box mimics natural sunlight by emitting a light into the eyes of a person. This process helps the circadian rhythms of a person get in-sync, and will suppress the production of melatonin. People who work the third shift have to keep different hours than people who work "normal" hours. A third shift worker works the graveyard shift, from 11 PM to 7 AM, instead of a normal 9 to 5 daytime shift. As a result, the person may experience difficulty sleeping or symptoms of SAD. A light box can help prevent these problems.

Instructions

• 1

  Check the manufacturer's recommendations about how close you should sit to the light box for the maximum benefits.

• 2

  Use the light box when you first wake up. When you wake up, it will be dark outside. The light will simulate sunlight and help you to wake up. Sit in front of the light box so the light enters both of your eyes. Do not stare directly at the light as this could cause damage to the eyes.

• 3

  Be consistent when you use the light box. Use the light box every day at the same time no matter what time of year it is. If you're consistent with the process, your circadian rhythm will be kept in sync

• 4

  Increase the time spent in front of the light box gradually. Start with 10 minute increments, and increase the time by 5 minutes each day. The recommended maximum time spent in front of a light box is 90 minutes. A typical treatment should last 30 to 45 minutes.