What is light therapy?
With autumn now in full swing and the evenings growing darker by the day, it is accessible if you are starting to deal with the effects of seasonal affective disorder (SAD).
Also known as winter depression, it is a condition thought to be caused by reduced exposure to sunlight during the afterlife and time-out months, which leaves victims passing symptoms including low mood, a loss of pleasure or interest in everyday exertion, and a need to sleep for longer than normal. And while some people will witness only mild symptoms – and find that exertion analogous as getting outside regularly and exercising constantly will help to relieve utmost of their issues – for some, prostrating SAD can prove a lot trickier.
In these cases, a range of interventions is constantly recommended, including talking therapy and antidepressants. But there is another decreasingly popular system of dealing with SAD which has risen to an elevation over the last couple of times light therapy.
Backed by the NHS, light therapy involves the use of a lightbox also known as a SAD light to pretend exposure to natural sunlight. The only problem? SAD lights can be a slightly precious investment so you will want to make sure they are right for you before diving straight in.
To find out further about SAD lights and how light therapy workshop, we spoke to Fatmata Kamara, the specialist cerebral health counsellor at Bupa UK. Also what she had to say.
How do sad or light therapy lights work?
While the exact cause of SAD is not fully understood, the main proposition experts have come up with is that a lack of sun exposure can cause a part of the brain called the hypothalamus to stop working duly, which in turn affects the production of key hormones analogous as melatonin (which regulates sleep) and serotonin (which regulates mood).
It can also affect the body’s circadian rhythm (aka the body timepiece), which helps you to wake up in the morning and feel sleepy at night time.
In turn, the light exposure dissembled by the SAD light can help to regulate the hypothalamus. “ A SAD beacon workshop by replacing the light you would typically see in the summer and helps to stimulate your brain to release feel-good hormones,” Kamara explains. “ The light from a SAD light comes from an especially made device which gives off important brighter light than a normal light bulb.”
Do sad or light therapy lights relieve Sadly?
While some people feel benefits from using a SAD or light therapy light, it is important to note that professionals are not sure how well it works, and the National Institute for Health and Care Excellence ( NICE) say it’s not clear whether it is effective.
“ Validation around light therapy is still not hundred conclusive, but it does look as though it can deliver positive short-term goods,” Kamara explains. “ This means it could be a helpful way to banish the downtime blues until the days start getting longer.”
In this way, while there is no definite answer as to whether SAD or light therapy lights can offer everyone the same benefits, that does not mean it is not worth it – it is just over to you to decide whether you suppose light therapy could be effective for you.
How to use a sad or light therapy light
Still, there are some dos and do not to follow, If you decide to give light therapy a go. “ Doctors recommend using light therapy at an intensity of lux (the measure of how bright the light is) for 30 minutes every day,” Kamara explains.
“ It is best to use your lightbox within an hour of waking up in the morning if possible,” she adds. “ You should also try not to use your lightbox after 5 pm because you may find it hard to get to sleep afterwards.”
While you can do other conditioning while using your light therapy beacon, likewise as eating or reading, you will need to keep your body facing the light, Kamara says.
To get the benefit, you must be awake with your eyes open. It can be delicate to keep up with your light therapy every day, but you may find your symptoms come back if you stop. You should keep using light therapy until the time of time when your symptoms generally go away on their own.”
It is worth noting that light remedy is not recommended if you have some eye conditions or take specifics that make your skin sensitive to sun if you suppose this might be you, make sure to read the patient information that comes with your SAD or light therapy light and ask your GP or optician to confirm it is okay for you to use one.
How long does a sad or light therapy light take to work?
Still, it should not take too long until you start to see results If light therapy works for you. “ You may notice your symptoms improve within a week or two, but sometimes it can take up to six weeks to work,” Kamara says.
What conditions can sad or light therapy lights help with?
The seasonal affective disorder is not the only condition light therapy can profit from. “ A SAD light can help with different internal health conditions, including seasonal affective complaint and types of depression that do not do seasonally,” Kamara explains.
“ A SAD light can also alleviate symptoms of jet lag, sleep disorders and adjusting to a change in routine (for case, adjusting to a nighttime work schedule).”
Are there any side goods to using a sad or light therapy light?
You should not witness any serious side effects from using a SAD or light therapy beacon. “ Any side goods from SAD lights are generally mild,” Kamara says. “ You might get headaches, blurred vision or nausea ( feeling sick). It may also make you feel tired and irritable.”
What makes an honest sad or light therapy light?
When you are buying a sad or light therapy lamp, there are several belongings you ought to consider besides how it is. “ Choose one that is made for curing SAD, comes from an estimable seller and meets medical guidelines,” Kamara recommends.
“ Your lightbox should accompany instructions on the thanks to using it, including how on the brink of the box you would wish to be. you need to also search for a light with a light area of around twelve by fifteen inches – the larger the world, the advanced the lux. Smaller lights are not as effective and will need to be used more oft for extended sessions.”
Kamara continues “ Before purchasing your SAD light, confirm it filters out UV light and is labelled UV-free because UV- light can damage your eyes and skin. you need to also confirm that the beacon generates lux of cool-white fluorescent light.”
Exemplifications of brands that sell good SAD lights include Lumie, who also vend the much-loved wake-up alarm clock, Philips and Beurer.
SOURCE
https://www.stylist.co.uk/health/mental-health/light-therapy-sad-lamps/586410