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Why buy a light box? Light boxes help people become awake and alert in environments where there is little sunlight -- due to short days, cloudy weather, poor access to sunlight, etc. Sunrise naturally stops the brain's production of melatonin, which peaks during dark hours and is responsible for making the body feel tired and sleepy. When natural sun is not available to wake you up or keep you up, a light box helps shut off melatonin production and make you awake and alert. It is estimated that as many as 20-30% of the population living at latitudes in the northern sections of the US may experience at least some SAD symptoms.
How does the light box work? The light box provides a measured amount of bright, color balance light equivalent to standing outdoors at noon on a cloudless day. This has been shown to help regulate the body clock. Photobiologists point out that the light is registered by the eyes through the retina, which then transfers impulses to the hypothalamus in the brain to normalize the body clock function. The light from the box will help synchronize sleep/wake patterns with ones work and life style.
How do I use light therapy for S.A.D.? Light therapy requires very bright light, from 5,000 to 10,000 lux. This is approximately 10-20 times brighter than normal room lighting. Sit with your eyes open. Exposure to other skin areas will have little or no positive effect. The light box sits at eye level on an angle to provide the most comfortable and effective exposure without excessive glare. Reading at the desk, or just sitting in a chair facing the light about two feet away is all that is necessary. At this light level, 20-30 minutes a day is an appropriate treatment.
Most persons who benefit from light therapy experience positive changes within two days to two weeks of daily treatment. If symptoms do not improve, increasing the treatment up to 45 minutes a day, or using briefer periods twice a day, may be worth trying. Daily, or almost daily, treatment is likely to have the best effect. You may find it helpful to increase the length of exposure during the darkest winter months. Since symptoms may return after cessation of treatment, many SAD sufferers find repeated treatment periods during the fall-winter season most effective. There is some research evidence to suggest that light exposure in early morning may be more effective than afternoon exposure. It is best to avoid exposure to bright lights in the late evening as this may shift the timing of your sleep period.
A related product is a sunrise alarm clock, which simulates sunrise through a gradually brightening light on your bedside. Sun alarms can be used as alternatives to traditional alarm clocks and can help people considering light therapy.
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