'Tis about to be the season
October 13, 2017 10:02 AM Subscribe
Please share your experiences, positive and negative, with using a light box to deal with Seasonal Affective Disorder.
For several years, I've have multiple doctors recommend that I use a light box during the winter because my typical pattern during the cold, dark, and rainy months is to turn into a moderately depressed, majorly inactive slug. But, when I ask those same doctors about how to do light therapy -- light intensity? how long? how often? -- they just shrug and tell me to look on Amazon for something I can afford.
Generally speaking, what about light box therapy has worked for you, and what hasn't worked?
More specifically: My main resistance to light box therapy has been that, from everything I've read, you need to sit in front of the light box for 20-30 minutes first thing in the morning, and that means I have to get up 20-30 minutes earlier, which is hard because it means I lose sweet, sweet, precious sleep. Does light box therapy make you feel so much better that losing a half hour of sleep (when all you want to do is sleep!) becomes a non-issue?
Finally, do you have recommendations for specific light boxes? I will be using it at home, and weight/portability isn't an issue. I might be able to justify shelling out $200, but I'm not sure I could make myself spend more than that.
I have read this recent question, but it doesn't come with recommendations for specific light boxes. All other questions about light boxes seem to be a bit outdated.
For several years, I've have multiple doctors recommend that I use a light box during the winter because my typical pattern during the cold, dark, and rainy months is to turn into a moderately depressed, majorly inactive slug. But, when I ask those same doctors about how to do light therapy -- light intensity? how long? how often? -- they just shrug and tell me to look on Amazon for something I can afford.
Generally speaking, what about light box therapy has worked for you, and what hasn't worked?
More specifically: My main resistance to light box therapy has been that, from everything I've read, you need to sit in front of the light box for 20-30 minutes first thing in the morning, and that means I have to get up 20-30 minutes earlier, which is hard because it means I lose sweet, sweet, precious sleep. Does light box therapy make you feel so much better that losing a half hour of sleep (when all you want to do is sleep!) becomes a non-issue?
Finally, do you have recommendations for specific light boxes? I will be using it at home, and weight/portability isn't an issue. I might be able to justify shelling out $200, but I'm not sure I could make myself spend more than that.
I have read this recent question, but it doesn't come with recommendations for specific light boxes. All other questions about light boxes seem to be a bit outdated.
I have one at work just to the right of my primary monitor. I turn it on as I do my morning routine of email/slack/social media triage. It's fantastic. If I forget on a dark morning, I certainly feel that sluggishness hit me right as the morning coffee wears off.
I have a Verilux I bought at Costco for $50.
posted by advicepig at 10:06 AM on October 13, 2017 [1 favorite]
I have a Verilux I bought at Costco for $50.
posted by advicepig at 10:06 AM on October 13, 2017 [1 favorite]
I stopped using mine a few years ago after I felt, anecdotally, that I was getting more migraines after using it. So that's my data point. I turned out to have a vitamin D deficiency, and taking more vitamin D did seem to help.
posted by limeonaire at 10:27 AM on October 13, 2017
posted by limeonaire at 10:27 AM on October 13, 2017
Here’s what I do and it works perfect for me:
Philips Sunrise Alarm Clock
I set it to start “rising” (turning on the light) thirty minutes before I need to wake up. I notice after about five minutes my eyes flutter open and I usually sit up in bed at that point, drink a glass of water, and let the light continue to increase while I am in bed adjusting to being awake. It makes waking feel natural and does a lot for my mood.
It does *not*, I repeat, does NOT work well or at all if you are suffering from any sleep debt or did not go to bed timely that night. I started taking melatonin (the good quality kind with theanine) at night one hour before I want to sleep, consistently at the same time, so that I get good deep sleep for at least seven hours. This also helps me and my body respond to the light therapy. (You should cycle off melatonin for a couple days at least every few weeks, per my physician, to avoid dependency).
I used to have the Verilux mentioned above. I would set it up in my (windowless) bathroom in the morning so it would shine on my face while I was doing hair and makeup. It worked well, but I prefer th sunrise alarm clock.
My mood and energy levels, even in the dark of winter, are much improved because of it. I otherwise had always had severe SAD.
posted by nightrecordings at 10:30 AM on October 13, 2017 [2 favorites]
Philips Sunrise Alarm Clock
I set it to start “rising” (turning on the light) thirty minutes before I need to wake up. I notice after about five minutes my eyes flutter open and I usually sit up in bed at that point, drink a glass of water, and let the light continue to increase while I am in bed adjusting to being awake. It makes waking feel natural and does a lot for my mood.
It does *not*, I repeat, does NOT work well or at all if you are suffering from any sleep debt or did not go to bed timely that night. I started taking melatonin (the good quality kind with theanine) at night one hour before I want to sleep, consistently at the same time, so that I get good deep sleep for at least seven hours. This also helps me and my body respond to the light therapy. (You should cycle off melatonin for a couple days at least every few weeks, per my physician, to avoid dependency).
I used to have the Verilux mentioned above. I would set it up in my (windowless) bathroom in the morning so it would shine on my face while I was doing hair and makeup. It worked well, but I prefer th sunrise alarm clock.
My mood and energy levels, even in the dark of winter, are much improved because of it. I otherwise had always had severe SAD.
posted by nightrecordings at 10:30 AM on October 13, 2017 [2 favorites]
I'm prone to headaches/migraines, and I didn't like the light. It felt like being in a big box store. I never used it, so it didn't help.
My partner would use it regularly, and said it was probably about like having a cup of coffee (which he doesn't actually drink). This was a Verilux light.
posted by aniola at 10:35 AM on October 13, 2017
My partner would use it regularly, and said it was probably about like having a cup of coffee (which he doesn't actually drink). This was a Verilux light.
posted by aniola at 10:35 AM on October 13, 2017
Maybe see if you can borrow one from a friend? I think these questions about how often, how long, and whether it makes sense for you to use it might resolve themselves pretty fast once you test it out.
posted by aniola at 10:42 AM on October 13, 2017
posted by aniola at 10:42 AM on October 13, 2017
The university my psychiatrist was affiliated with loaned them out to patients, so I was able to try one without buying it. This was a good thing, as it didn't seem to have any effect on me at all.
posted by FencingGal at 10:43 AM on October 13, 2017
posted by FencingGal at 10:43 AM on October 13, 2017
I recently ordered this one: Circadian Optics Lumos Light Therapy Lamp 10,000 LUX Full Spectrum LED Light (white), though I haven't started using it yet. My plan is to take it to work and use it there in the morning.
posted by poppunkcat at 10:45 AM on October 13, 2017
posted by poppunkcat at 10:45 AM on October 13, 2017
I use both a sunrise alarm and a lightbox. The sunrise alarm is FANTASTIC for dark winter mornings. Waking up used to feel like getting hauled up from the bottom of a warm ocean. With the sunrise alarm it's like, "Oh? Time to get up? But of course!" If you get one, for some reason all the advice says to set it near the foot of your bed. I think it makes the light waking more gentle. (Mine is set to start brightening the room gradually starting 15 minutes before I have to get up. I also have a regular alarm for when it's time to get up.)
I started using a lightbox last winter. I also started taking an antidepressant last winter, so it's kind of hard for me to gauge how useful it is. Regardless, I'm already using it again for this winter. I set it on the table while I eat breakfast. It might be more like 15 minutes rather than 20, but I figure it's better than nothing. I use this puppy. My doctor recommended this brand.
I'm thinking about getting another lightbox to use at work in the morning for a bit more of a boost.
posted by purple_bird at 10:53 AM on October 13, 2017
I started using a lightbox last winter. I also started taking an antidepressant last winter, so it's kind of hard for me to gauge how useful it is. Regardless, I'm already using it again for this winter. I set it on the table while I eat breakfast. It might be more like 15 minutes rather than 20, but I figure it's better than nothing. I use this puppy. My doctor recommended this brand.
I'm thinking about getting another lightbox to use at work in the morning for a bit more of a boost.
posted by purple_bird at 10:53 AM on October 13, 2017
I experience SAD and participated in a light therapy study through a local university. Several years later, I purchased a light box (I don't have the exact make and model) and experienced dizziness and headaches as well. I am light-sensitive and do wear sunglasses whenever I'm outdoors.
What DID change my life was a sun rise alarm clock. I have an older model and it is still going strong. I would purchase one again in a second.
This combined with vitamin D has made the most profound impact on my life. I wake up to light rather than a jarring alarm and while it's still dark AF outside, I find it makes a huge difference.
I live above the 52nd parallel, so YMMV.
posted by Juniper Toast at 11:12 AM on October 13, 2017 [1 favorite]
What DID change my life was a sun rise alarm clock. I have an older model and it is still going strong. I would purchase one again in a second.
This combined with vitamin D has made the most profound impact on my life. I wake up to light rather than a jarring alarm and while it's still dark AF outside, I find it makes a huge difference.
I live above the 52nd parallel, so YMMV.
posted by Juniper Toast at 11:12 AM on October 13, 2017 [1 favorite]
I have a daylight brand one, I think. I set it up next to the couch, and I have morning coffee with it for 10-15 minutes. It's nice, and I think it helps. Figuring out my sleep issues (which get worse in winter) makes the biggest difference.
posted by Valancy Rachel at 11:16 AM on October 13, 2017
posted by Valancy Rachel at 11:16 AM on October 13, 2017
I bought one when I lived in NYC and had an interior, no-window office. Instead of getting up half an hour earlier, I had it by my computer at work and turned it on for a while. I didn't think it helped much but I didn't use it for very long. I did feel like Vitamin D helped some.
posted by Smearcase at 11:34 AM on October 13, 2017
posted by Smearcase at 11:34 AM on October 13, 2017
I use a NatureBright "Powered by Skyeffect technology" lightbox I got off Amazon at least 8 years ago. I have two, actually, one at home and one at work. The best results for me have come from using it twice a day, once in the morning (usually within 2-3 hours of getting up) and once in the evening around 5pm. I usually do about 30 minutes 2x/day starting after the fall equinox, and somewhere around late November I bump it up to 45 or even an hour 2x/day, depending on how I'm feeling.
It makes a big difference for me, and am kind of irked that this year my schedule is interfering. With the lightbox, I generally find winter about the same as the rest of the year, mood-wise. I get the wintertime tired-sad feeling a little, especially in late December, but nothing like I get without the lightbox. With the box, I notice and think, "oh, maybe I should up my lightbox time." Without the box, I am too exhausted-miserable to realize there's anything I could do to fix it.
posted by Ealasaid at 2:52 PM on October 13, 2017
It makes a big difference for me, and am kind of irked that this year my schedule is interfering. With the lightbox, I generally find winter about the same as the rest of the year, mood-wise. I get the wintertime tired-sad feeling a little, especially in late December, but nothing like I get without the lightbox. With the box, I notice and think, "oh, maybe I should up my lightbox time." Without the box, I am too exhausted-miserable to realize there's anything I could do to fix it.
posted by Ealasaid at 2:52 PM on October 13, 2017
"Winter blues : everything you need to know to beat seasonal affective disorder" by Rosenthal, 4th ed, says 10,000 lumens, positioned straight in front but slightly raised, first thing in the morning, 20-30 minutes IIRC. At least when it was printed, no work had been published using LED or other non fluorescent lights, so something like the Carex classic is probably the best supported.
posted by SandiBeech at 6:54 PM on October 13, 2017
posted by SandiBeech at 6:54 PM on October 13, 2017
This thread is closed to new comments.
posted by mudpuppie at 10:05 AM on October 13, 2017