Fall is coming, which means shorter, colder days and less time spent outdoors.
And this year, doctors are also concerned that Covid-19 will have a resurgence during the colder season, which, along with the flu season, makes us think that we could spend the rest of the year more time inside than outside. House.
Spending day after day indoors can make you feel a bit crazy, and can even be detrimental to your health.
Your body's circadian system thrives in natural light, and a lack of sun exposure can affect your mood and sleep cycles.
Fortunately, there are treatments to help treat seasonal affective disorder (SAD) that can brighten our mood.
SAD is a depression-like mood disorder, especially during the winter months.
"Typically, people report symptoms in early fall and late winter, with most symptoms diminishing when the weather changes in spring and summer," says Marianna Strongin, a licensed clinical psychologist.
"However, there are some cases of people experiencing SAD during the spring or summer months."
Symptoms of SAD range from a loss of interest in once enjoyable activities to daily exhaustion, a change in appetite, a sense of hopelessness, and an inability to focus.
What Causes Seasonal Affective Disorder?
While the specific causes of SAD are still relatively unknown, lowered levels of sunlight are thought to disrupt the body's internal clock (or circadian rhythm) and can lead to feelings of depression and a lack of energy.
Does it sound familiar to you?
Thanks, self quarantine.
Additionally, reducing sunlight can lower serotonin levels in the brain, affecting your overall mood, as well as melatonin levels that can disrupt sleep patterns.
Does light therapy help cure sadness?
According to the American Psychological Association, one of the most popular ways to improve your mood and combat SAD is with a light therapy lamp, which is said to emit bright light similar to the rays of the sun, without the potentially harmful UV rays.
But our burning question is, do these devices really work?
"Research on this is still limited, but in my personal experience, patients have noticed a significant difference after just a few days," Strongin says.
Let's review what is believed to be the underlying cause of SAD - lack of sun exposure.
Light therapy devices combat this by giving patients the opportunity to absorb vitamin-rich simulated sunlight, even when it's dark outside.
These therapy lamps not only allow users to get more exposure to light, but, as Strongin notes, “Research has also found that light can cause a chemical change in the brain that can alleviate symptoms of depression and improve your overall mood.
Like most products, not all light therapy lamps are made equal.
That's why the key to buying a light therapy lamp is to look for a product that has an exposure of 10,000 lux of light, the exposure recommended by the APA to produce effective results.
Also, light therapy is not ideal for everyone.
If you haven't been diagnosed with SAD, consult a medical professional before introducing light therapy into your daily routine.
If you are experiencing any symptoms of SAD, professionals may end up recommending therapy, medication, light therapy, or a combination of those options.
The best light therapy lamps
If you're ready to test out a lamp, there are a few things you'll want to consider, most notably price and functionality.
In the latter category, you'll want products that have a brightness of 10,000 lux, which is believed to be the best for maximum efficacy and safety.
When we searched for light therapy products on the internet, we found a few standouts that boast a 10,000 lux brightness for less than $ 100.
Additionally, these products have been vetted by thousands of reviewers who have given them the seal of approval.
Verilux HappyLight Liberty Light Therapy Energy Lamp ($ 59.99, originally $ 79.95; amazon.com)
With over 1,800 Amazon reviews and an overall rating of 4.5 out of 5 stars, the Verilux HappyLight tops our list of light therapy lamps.
It provides 10,000 lux and has a large surface area that can brightly and efficiently cast light around your home.
Lumos 2.0 Circadian Light Therapy Lamp ($ 39.99; amazon.com)
This adjustable light therapy lamp can fit in smaller spaces around your home.
Its energy saving light bulb can also last for approximately 50,000 hours of use.
Miroco Light Therapy Lamp ($ 37.99, originally $ 59.99; amazon.com)
This inexpensive lamp features a compact design and foldable stand so it can fit anywhere, whether at work or at home.
Verilux HappyLight VT22 Therapy Lamp ($ 39.99, originally $ 44.95; amazon.com)
This 10,000 lux lamp comes with the ideal intensity for effective light therapy.
Plus, its compact, tablet-like design means it can be easily placed on your desk at work, in the kitchen, or on your nightstand.
TaoTronics Light Therapy Lamp ($ 37.99; amazon.com)
This device comes in a slim and lightweight design, which means you can pack it up on all your ski trips and winter getaways.
And if you can't wait to get your hands on a light therapy light, it also comes with two-day Prime shipping.
Carex Day-Light Classic Plus Bright Light Therapy Lamp ($ 100.74, originally $ 114.95; amazon.com)
This lamp blocks 99.3% of UV light and comes with 10,000 lux of bright light on a height and angle adjustable bracket.
Northern Light Technologies Travelite in Beige ($ 166.99; target.com)
This lamp provides 10,000 lux at distances of 10 to 12 inches, as well as being compact and durable, making it your perfect travel companion.
Northern Light Technologies Boxelite Bright Light Therapy Light Box ($ 189.99; amazon.com)
This lamp is an easy way to make winter days a little less dreary.
According to Strongin, "Daily meditation and a journal can be very effective ways to help improve your mood."
In addition, since SAD can lead to excessive sleep, the lights associated with the alarm (which mimic the rays of the sun in your bedroom when it is time to get up) can also help you to wake up more naturally and not resort to pressing the button. about sleeping.
So after adding your light therapy lamp to your shopping cart, it may be worth adding this product too:
Philips SmartSleep Wake Up Light Therapy Lamp ($ 179.95, originally $ 199.99; amazon.com)
For those prone to oversleeping at this time of year, the Philips SmartSleep Wake-Up Light Therapy Lamp could help.
Once you set your wake-up time, the device will slowly cast light around your room to mimic waking up at sunrise.
It's so effective that during an independent study, 92% of respondents found it easier to get out of bed.
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Note: The above prices reflect the price at the time of publication of the article.