You may have heard of Seasonal Affective Disorder, or SAD, a form of depression that many people experience as the days get shorter and the weather turns colder.
Recent research suggests that the same therapy used to help people with SAD might also be beneficial for individuals dealing with other types of depression.
Here’s what we know so far.
When the days grow shorter and the weather becomes gloomy, some people experience disruptions in their internal clocks, leading to seasonal depression.
In addition to the classic symptoms of depression, those with SAD often experience changes in appetite, weight gain, and excessive sleepiness. It’s as though your body is signaling that it’s time to hibernate, but modern life doesn’t allow for such a break.
Light therapy, or phototherapy, has been shown to help by mimicking natural sunlight during the fall and winter months.
To use light therapy, a person simply sits near a light box that simulates sunlight for at least 30 minutes in the morning. This exposure to bright light helps reset the circadian rhythm, encouraging the brain to produce more serotonin and less melatonin. The result is an improvement in mood and a reduction in symptoms of SAD.
Interestingly, new findings suggest that light therapy may also help those struggling with nonseasonal forms of depression.
Light plays an important role in regulating mood and energy levels, not just during the winter, but throughout the year. In fact, studies show that light therapy works for both seasonal and nonseasonal depression, offering benefits that are comparable to antidepressants or cognitive behavioral therapy.
Although the results of these studies can vary, research suggests that between 40 and 60 percent of individuals with depression experience significant relief by increasing their light exposure.
A study published in Epidemiology and Psychiatric Sciences confirmed that light therapy could be particularly helpful for people battling major depression, as well as perinatal depression, which occurs during or after pregnancy.
However, before you rush to purchase the brightest light box available, it’s important to remember that the best source of light is still the sun.
Studies have found that most people spend about 90 percent of their days indoors, which means we’re missing out on the natural sunlight our bodies need to function properly.
By simply spending more time outside, people can help combat depression of all types.
That said, during the colder winter months, using a light box can be an effective solution, especially for those who live in northern regions where the sun is harder to come by.
Next time you find yourself feeling down, whether it’s in the middle of winter or during the summer months, consider letting a little more light into your life.
Sometimes, the simplest solutions can make the biggest difference.