Fall is here and the days are growing shorter. That means less sunlight so our circadian rhythm may get off kilter which can definitely interfere with a good night’s sleep which of course affects our mood. To combat this we need to get outside more or buy a light box.

Some things to remember about light (box) therapy:

1. Light isn’t just for SAD (seasonal affective disorder) it’s helpful for non-seasonal depression too.
2. The brightness of the lightbox and the length of exposure (the time you sit in front of it each day) is your key to successful light therapy. 30 minutes per day, all at once for 5 days a week.
3. Make sure the light you use has an ultraviolet filter built in as without it there’s an increased risk of skin cancer and cataracts (just like with direct sunlight).
4. Make sure you are close enough to the light box to get 10,000 lux (intensity of light at a certain distance from the lightsource) of light. 18 to 24 inches is the correct distance for most lamps but make sure you read the instructions that come with your light box.
5. You don’t have to look directly into the light but you want to make sure that you can see it clearly.
6. Keep a schedule. Use your lightbox at the same time everyday preferably first thing in the morning. Avoid using it late in the day as it can interfere with your sleep.
7. Studies have shown light therapy may be as effective as medication in treating some forms of depression - so get going!

Some links to reputable dealers (no, I’m not associated with & receive no compensation from them).

• Sunbox
• Apollo
• Northern Lights

This entry was posted on Thursday, October 11th, 2007 at 10:50 am and is filed under sleep.