It has arrived: the weekend when we turn our clocks back, and the sun sets one hour earlier. This is a dreaded day in my family, resulting in various forms of protest. (My mother, for example, will not change any of her clocks to Standard Time, ever.) The extra hour of sleep, while luxurious this one night of the year is not worth the steep price of darker evenings for the next four months. In fact, I am writing this post outside, in the sun, wrapped in layers, in an attempt to counteract the seasonal depression that has been hitting me even harder than usual this year.
A SAD Summary
Seasonal Affective Disorder (appropriately abbreviated as SAD) is a real thing, listed in the DSM-V (the bible of psychological disorders). Different from standard depression, SAD sufferers experience an onset of symptoms in the fall and winter, as the days grow shorter and the nights grow longer. There is also a subsyndromal (less severe) version referred to as S-SAD or the “Winter Blues.” Whether you experience SAD or the blues, whether it’s diagnosed or undiagnosed, the fact is that human physiology is complex, and our bodies respond to changing stimuli, such as the decrease of light.[1]
Common symptoms of SAD go beyond sadness and can include lack of energy or motivation, sleeping more, and eating more with a particular desire for carbohydrates. I was surprised when I learned about it because I thought that was all just standard winter behavior for everyone. While many of us experience some of these trends in the winter, full-blown SAD typically affects about 5% of Americans, 80% of whom are women, with initial onset commonly happening between the ages of 20 and 30.[2] It is distinct from holiday depression, which is tied to stress and expectations around holiday celebrations,[3] but the two can team up to make things worse.
The way it works is that changes in light levels as the days get shorter can impact certain functions in the brain. For one, the brain has more difficulty regulating levels of serotonin (one of four happy chemicals your brain produces, which is known as a mood stabilizer). The brain also creates more melatonin (a chemical that helps you sleep when it’s time for bed). On top of that, with less time in the sun, our bodies create less Vitamin D, which can contribute to low moods and fatigue.[5]
There are several forms of treatment for SAD, but one of the most common and easiest to integrate is the use of Bright Light Therapy – yes, this vegetarian can’t get enough BLT. I already know how responsive I am to light levels based on a preponderance of evidence over the years. For example:
- When in Iceland for grad school, the 4am-to-midnight sunlight made me almost hyper. I have never had so much energy and so little desire to sleep.
- I have a blue light filter on my phone that turns on at 8pm every night. Without it, I generally have trouble getting to sleep, particularly in the summer.
- I have a sunrise alarm clock that simulates dawn light over 30 minutes before the set alarm time. Without it, I generally have trouble waking up.[6]
- I have used light therapy, usually starting on the fall equinox, for about a decade now. I started by sitting with my lizard under a UV lamp (and getting sunburn), and eventually moved to an actual product designed for humans.[7] I do feel a benefit when I use it and notice a difference when I don’t.
Using BLT
There are specific techniques for Bright Light Therapy, and not just any light will do. The one I’ve been using is not among the lists of “best SAD lights” that I found, but it has worked for me for several years. There are certain things to keep in mind when you shop and when you use it. I will take this opportunity to point out that these lamps are not cheap, so it makes the most sense to talk to a doctor before making the investment. That, or if you have a friend who is willing to part with theirs for a few weeks, you can try it out and see if your symptoms decrease.
First make sure your lamp has enough intensity. You’re looking for at least 10,000 Lux (a measure of illumination per area). Most lamps on the market have a UV filter, but make sure yours does because UV light can damage your retinas and age your skin – and no, sitting in a tanning bed will not work. You also need a high color temperature (more blue than yellow); the top-rated lamp by New York Times has a color temperature of 4,000 Kelvin.[8]
Image credit: [9]
Sources say that the lower the intensity of the light or the lower the color temperature, the longer you’ll need to use it to get the same effect, and most sources say to start with 30 minutes a day. (My lamp has a very bright color temperature at almost 6,200 Kelvin and a significantly lower illuminance at around 360 Lux – by my calculations – but product guidelines indicate that the effect should be equivalent. In any case, I’ve been using mine for 15 minutes a day, and it has always worked for me in the past).
Other suggestions on use include putting it near a window to take advantage of any ambient light coming in – or at least to trick your brain into thinking that it’s coming in the window. You should also put it between 1.5 and 3 feet from your face (recommendations for individual models may vary) and off to the side so you’re not staring directly into it. The photo receptors that need to get this light are on the sides of your retinas, so peripheral light is going to be most effective.[10] (Important note: I haven’t been doing that this year – I used to keep it at my desk at work, but now that we’re just home all the time, I mostly use it in bed while scrolling Facebook and willing myself to get up, meaning the distance and angle are probably not ideal.)
Ultimately the biggest factor for effectiveness in BLT is consistency, so it’s important to find something that you will use. Tricking your brain into thinking it’s summer won’t happen instantly. Usually you’re supposed to see results in a couple weeks. If you’re not responding, you can try longer sessions with the light – or it may mean that you don’t have SAD. I myself am considering starting a short session in late afternoon/early evening to extend the day, since I’ve recently been passing out on the couch as soon as it gets dark.
Getting Help
Bright Light Therapy is the low-hanging fruit for treating SAD, but there are other treatments, such as antidepressants and psychotherapy. One study indicated that six weeks of twice-weekly Cognitive Behavioral Therapy sessions was as effective as light therapy,[11] but I, for one, do not have that kind of money. CBT is incredibly helpful for a variety of issues, focusing on adjusting one’s unhealthy / unhelpful thinking patterns.[12] Still, the price of my one regular CBT session a month is in the ballpark of one SAD lamp – and about the limit of what I’m willing to pay for.
Other courses of action that can help to relieve symptoms include spending time with others, going for a walk, making healthier food choices, avoiding alcohol and drugs, and taking Vitamin D supplements. However, I will be the first to admit that when I am feeling depressed and have no energy, the last thing I want to do is get up, go out, see people, or cook. Symptoms of depression often make one less likely to participate in activities that can alleviate those symptoms. (And yes, my breakfast while writing this post was a spoonful of Nutella. Don’t judge me.)
It should go without saying – but always bears repeating – that depression is a serious matter, one that should not be ignored. If you are feeling the symptoms of depression, whether seasonal or not, I strongly recommend talking to someone – either a professional or a friend who can help connect you with a professional.[13] If you are not feeling the symptoms of depression, check on your friends and family who seem more withdrawn than usual and see if they need help. Mental health is essential but it is often stigmatized and unaffordable, limiting access to many who need it.
If you are reading this, I hope you are feeling well. If you are not, please do what you can to reach out and talk to someone – myself included. If you’ve found something that works for your seasonal depression, I’d love to hear about it below. Otherwise, I’ll be counting the days until we go back to Daylight Savings Time on March 13.
Thank you for reading.
[1] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4673349/
[2] https://www.mhanational.org/conditions/seasonal-affective-disorder-sad
[3] https://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/stress/art-20047544
[4] https://www.hedgerhumor.com/cartoons-about-daylight-saving-time/
[5] https://www.mayoclinic.org/drugs-supplements-vitamin-d/art-20363792
[6] https://www.usa.philips.com/c-p/HF3520_60/smartsleep
[7] https://www.usa.philips.com/c-p/HF3429_60/golite-blu-energy-light
[8] https://www.nytimes.com/wirecutter/reviews/best-light-therapy-lamp/
[9] https://www.mhanational.org/conditions/seasonal-affective-disorder-sad
[10] https://www.prevention.com/health/g38017646/best-sad-light-therapy-lamps/
[11] https://pubmed.ncbi.nlm.nih.gov/25859764/
[12] https://www.apa.org/ptsd-guideline/patients-and-families/cognitive-behavioral
[13] https://www.psychologytoday.com/us/therapists
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