Is it okay to briefly nap after using an S.A.D. Therapy light?
January 8, 2010 9:44 PM Subscribe
Is it okay to briefly nap after using an S.A.D. Therapy light?
I have bipolar disorder (which manifests itself by constant depression and occasional hypomania) and currently taking medication for it. The medication works very, very well and these last three years I have been able to function "normally" for the first time in my life. Unfortunately, every winter (especially the post-holiday season) is a kick in the jaw.
My doctor suggested and I recently acquired a therapy light for what is, for all intents and purposes, S.A.D. I really want the light therapy to work as well as possible because wintertime is sheer hell and every winter I make Very Bad Decisions and that needs to stop.
The problem is that I've never been a morning person at all (more of a morning-hater) and constant tiredness/sleeping is one of my depression defense-mechanisms, and it kicks into really high gear in the wintertime.
Now, I don't have a problem with waking up and using the lamp without falling asleep (my psychiatrist told me it only works if I'm awake.) Unfortunately, my morning commute is an hour-long subway ride during which I have a lot of trouble remaining awake due to the rocking motions and my hatred of the early hours. I sleep very lightly (w/ music on) but it is still sleep. Is that going to screw up any effects the light would have?
I have bipolar disorder (which manifests itself by constant depression and occasional hypomania) and currently taking medication for it. The medication works very, very well and these last three years I have been able to function "normally" for the first time in my life. Unfortunately, every winter (especially the post-holiday season) is a kick in the jaw.
My doctor suggested and I recently acquired a therapy light for what is, for all intents and purposes, S.A.D. I really want the light therapy to work as well as possible because wintertime is sheer hell and every winter I make Very Bad Decisions and that needs to stop.
The problem is that I've never been a morning person at all (more of a morning-hater) and constant tiredness/sleeping is one of my depression defense-mechanisms, and it kicks into really high gear in the wintertime.
Now, I don't have a problem with waking up and using the lamp without falling asleep (my psychiatrist told me it only works if I'm awake.) Unfortunately, my morning commute is an hour-long subway ride during which I have a lot of trouble remaining awake due to the rocking motions and my hatred of the early hours. I sleep very lightly (w/ music on) but it is still sleep. Is that going to screw up any effects the light would have?
Well, the last time I looked into this was probably fifteen years ago, but I don't believe the fundamental thinking has changed; you need visual exposure to full-spectrum light. If you're sleeping, it doesn't count.
But... you don't have to be exposed in the morning. You can do it after you get home.
I know that part of the depression cycle is related to poor sleep, and using that kind of light to wake you up in the morning, at the same time every day, will probably have the strongest effect on you, but bright light at 6PM is much better than no bright light at all.
posted by Malor at 4:07 AM on January 9, 2010
But... you don't have to be exposed in the morning. You can do it after you get home.
I know that part of the depression cycle is related to poor sleep, and using that kind of light to wake you up in the morning, at the same time every day, will probably have the strongest effect on you, but bright light at 6PM is much better than no bright light at all.
posted by Malor at 4:07 AM on January 9, 2010
Oh, I think I misunderstood slightly.... you're getting the light and then sleeping. I don't know what effect that will have, but extra light at night won't hurt you any. :) Just don't do it too late.
posted by Malor at 4:08 AM on January 9, 2010
posted by Malor at 4:08 AM on January 9, 2010
Do you have your own office? Perhaps you could use it at work? If you don't want to go into exact reasons why your using it, say you've started getting migranes and think more light would help
posted by Tingle at 6:00 AM on January 9, 2010
posted by Tingle at 6:00 AM on January 9, 2010
You're probably okay napping on the train, 'cos, well, everyone naps on the train. I've seen light boxes in use in many office cubicles, too.
Just don't use it in the evening, or you'll get that dreadful 'awake brain, asleep body' experience.
posted by scruss at 7:31 AM on January 9, 2010 [1 favorite]
Just don't use it in the evening, or you'll get that dreadful 'awake brain, asleep body' experience.
posted by scruss at 7:31 AM on January 9, 2010 [1 favorite]
I really want the light therapy to work as well as possible
I made a four foot square light, using 32 4 foot by 1/2 inch fluorescent bulbs, with 8 four-bulb electrical units. I screwed the bulb sockets to a piece of trim, as close as possible. People thought it might be blinding or even dangerous when they saw it being built, now that it's overhead, no one says anything but that the light is really good in that area.
posted by StickyCarpet at 9:36 AM on January 9, 2010
I made a four foot square light, using 32 4 foot by 1/2 inch fluorescent bulbs, with 8 four-bulb electrical units. I screwed the bulb sockets to a piece of trim, as close as possible. People thought it might be blinding or even dangerous when they saw it being built, now that it's overhead, no one says anything but that the light is really good in that area.
posted by StickyCarpet at 9:36 AM on January 9, 2010
I think your train-napping is okay. You're dozing, not really fully asleep, or you'd miss your stop.
Nthing not to use the lightbox in the evening at the risk of screwing up your sleep cycles.
I don't know about you, but when I'm using the lightbox in the morning regularly, my "natural" bedtime shifts a good hour earlier and I look forward to the...mental warmth?...of the light in the morning with the tiny part of my brain that is not being smothered by the GRAR GRAR HATE GETTING UP IN THE MORNING part of my personality.
posted by desuetude at 11:43 AM on January 9, 2010
Nthing not to use the lightbox in the evening at the risk of screwing up your sleep cycles.
I don't know about you, but when I'm using the lightbox in the morning regularly, my "natural" bedtime shifts a good hour earlier and I look forward to the...mental warmth?...of the light in the morning with the tiny part of my brain that is not being smothered by the GRAR GRAR HATE GETTING UP IN THE MORNING part of my personality.
posted by desuetude at 11:43 AM on January 9, 2010
My psychiastrist just addressed this question with me. I asked if it was okay to use the light later in the day since I was sleeping late and he said that I should get up early and use it in the early a.m. and if I fall back to sleep afterwards it was fine. Staying awake was ideal but napping afterwards was okay as well.
Using the light in the evening can interrupt your sleep schedule and also cause manic behaviour in some. YMMV.
posted by beautifulcheese at 11:45 AM on January 9, 2010
Using the light in the evening can interrupt your sleep schedule and also cause manic behaviour in some. YMMV.
posted by beautifulcheese at 11:45 AM on January 9, 2010
Napping after SAD light didn't make any difference for me. But it may for you. Try it a full week before making any conclusions. For me, any change wasn't noticeable until about the 5th day of whatever the change was, which makes it hard to keep track of. You may not have any trouble delaying the light until work, either. So you might want to try it at work later in the morning. For me, anytime in the morning was fine. My problem of doing the light at work, was to bring the light home for the weekend and then back. For me, I found if I was super consistent about its use during the week at work, I could actually skip it on the weekends.
Of course, that's a lot of "For Me"s, and YMMV. Change only one variable at a time for a full week, and make sure you keep in touch with your doctor about these.
posted by kch at 12:10 PM on January 9, 2010
Of course, that's a lot of "For Me"s, and YMMV. Change only one variable at a time for a full week, and make sure you keep in touch with your doctor about these.
posted by kch at 12:10 PM on January 9, 2010
I agree that you're not really sleeping the kind of sleep that's going to disrupt the changes that the light reset for you. It's not really a sleep, it's more of a trance or doze.
Have you looked into taking vitamin D supplements? Lights didn't work for me, but a daily vitamin D supplement did wonders.
posted by ErikaB at 2:43 PM on January 9, 2010
Have you looked into taking vitamin D supplements? Lights didn't work for me, but a daily vitamin D supplement did wonders.
posted by ErikaB at 2:43 PM on January 9, 2010
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posted by Menthol at 4:05 AM on January 9, 2010