All articles tagged with #bright light therapy
Many people in higher latitudes experience seasonal affective disorder (SAD) during winter, potentially due to hormonal and circadian disruptions, and bright light therapy is being explored as a possible treatment.
A recent study published in JAMA Psychiatry highlights the effectiveness of bright light therapy (BLT) in treating non-seasonal depression, showing a 40% remission rate among participants. This drug-free approach involves sitting in front of a 10,000 lux light box for 30 minutes daily and has been recommended by the American Psychiatric Association since 2005. BLT offers a cost-effective alternative or supplement to antidepressants, though experts advise consulting healthcare professionals for optimal results.
Research suggests that exposure to morning sunlight can significantly improve sleep quality and overall health by regulating circadian rhythms. The optimal duration of bright light for improved sleep is one to two hours, preferably in the earlier part of the day. Morning light exposure should occur right after waking up and ideally last for about 15-20 minutes. Bright light should consist of unobstructed morning daylight, and individuals should aim for a stark contrast between morning and evening light exposure. Incorporating morning light into daily activities and maintaining a consistent pattern of exposure is key to reaping its benefits. Additionally, getting outside in the early-to-mid-afternoon can further support circadian rhythms and improve sleep.
Seasonal affective disorder (SAD) affects about 5% to 6% of Americans, causing low-grade sadness, changes in sleep and eating habits, and loss of interest in activities during fall and winter. Seeking professional help for a clinical diagnosis is crucial, and adjusting daily routines to include natural light, exercise, therapy, and a strong support network can help alleviate symptoms. Bright light therapy, checking vitamin D levels, and being mindful of alcohol and weed consumption are also discussed as potential ways to manage SAD.