Seasonal Affective Disorder (SAD) – What To Look For In A Light Therapy Box

The SAD season is upon us again - depression (sometimes to the point of mania), lethargy, fatigue, cravings for sweets and carbohydrate in general, headaches, sleep problems and irritability – sounds familiar doesn’t it? As daylight hours gradually decrease, these symptoms become apparent and getting up in the morning becomes increasingly difficult. Light therapy has for many years been used to help alleviate SAD symptoms and many SAD sufferers find that daily use of a good quality light box is enough to relieve them of such symptoms.

A light therapy box is a small, portable device containing fluorescent bulbs or tubes and is used in the treatment of SAD. A variety of light therapy boxes tailored to help treat SAD currently exist. As such, it is essential to know what to look out for when you have made a decision to buy an SAD light box.

Light therapy is most effective when you have the proper combination of intensity, duration and timing.

The intensity of a light box is recorded in lux; this is a measure of the amount of light received at a specific distance from a light source. Light boxes specifically used for light therapy usually produce between 2500 and 10000 lux (10000 lux being typical, this is usually about ten times brighter than exposure to normal room lights but still weaker than light experienced on a sunny beach). The intensity of the light box you use may determine the distance at which you need to be from it and most importantly the length of time you need to use it. 10000 lux light boxes typically require, on average, 30 minutes per session. On the other hand, 2500 lux light boxes may require up to 2 hours per session.

The duration of light treatment works hand in hand with the intensity of your light box, and as such, at lower intensities, longer light therapy sessions will be required daily. Typical daily sessions of light therapy ranges from 20 minutes to 2 hours. As previously mentioned, an intensity of 10000 lux would typically require about 30 minutes per session.

The time of day during which light therapy can be administered can vary. However, light therapy is most effective for most people if used in the morning on waking up. Administering light therapy at night can disrupt your sleep.

When choosing a light box, the following are a few things to consider,
1. Intensity – It is essential to look out for a light box, which allows you the right intensity at a distance comfortable for you. Nowadays most light boxes offer 10000 lux within a few inches from the box.
2. UV exposure – Be on the look out for light boxes, which produce as little UV light as possible at high intensity or which carefully shield UV rays that are produced.
3. Light direction – It is essential that light should come from above your line of sight and not below it. Ensure the light box you want can be positioned appropriately.
4. Style – Light boxes come in various shapes and styles, some look like upright lamps, whilst others are small and rectangular. You can even purchase small, portable “on the go” light boxes if you travel frequently.
5. Convenience – This is something to consider if you are looking for a portable light box that can be moved easily and can fit the desired location in your home or office.
References
Learn more about SAD by visiting our SAD Learning Centre.

Start shopping from our range of SAD products.

Useful links
MayoClinic – SAD: Treatment with light therapynhttp://www.mayoclinic.com/health/seasonal-affective-disorder/MH00023nnMayoClinic – SAD: Choosing a light therapy boxnhttp://www.mayoclinic.com/health/seasonal-affective-disorder-treatment/DN00013nnNational Alliance on Mental Illnessnhttp://www.nami.org/Content/ContentGroups/Helpline1/Seasonal_Affective_Disorder_(SAD).htm

Mental Health Foundationnhttp://www.mentalhealth.org.uk/information/mental-health-a-z/seasonal-affective-disorder/nnnDisclaime
This article is only for informative purposes. It is not intended to be a medical advice and is not a substitute for professional medical advice. Please consult your doctor for all your medical concerns. Kindly follow any information given in this article only after consulting your doctor or qualified medical professional. The author is not liable for any outcome or damage resulting from any information obtained from this article.