If you’re asking people for tips on how to improve your mental health, one of the first (and most effective) pieces of advice that you’re likely to hear is to get some sun and fresh air. However, if you’re feeling persistent sadness during a time of the year when the sun isn’t out as long, it might be time to turn to other options, such as a sun lamp. But do they work? The answer is yes.
A sun lamp, also known as a SAD lamp or a light therapy box, is essentially a way to experience natural light indoors for a positive impact on your depressive symptoms. It’s often recommended for people experiencing seasonal depression during the fall and winter.
In this blog post, we’ll share the basics of seasonal depression before diving into the specifics of sun lamps and how they can help.
What you should know about seasonal depression
Depression, or major depressive disorder, is far from a straightforward mental health condition. It can affect people in different ways, at various points in their life and to varying degrees of severity, which is why there are many different subtypes. One of those subtypes is seasonal depression, also known as seasonal affective disorder, or SAD.
Seasonal depression or seasonal affective disorder (SAD) refers to depressive symptoms that develop during certain seasons of the year. People often experience SAD during the fall and winter months. It’s believed that the symptoms likely stem from the brain’s chemistry being affected by less sunlight and shorter days. It’s especially common for people who live in northern states where there are shorter daylight hours.
Most seasonal affective depression symptoms are the same for those with major depressive disorder, including:
- Feeling overwhelming sadness
- Feeling hopeless or pessimistic about the future
- Concentration issues
- Difficulty making decisions
- Decreased energy
- Changes in sleep patterns (either excessive sleeping or insomnia)
- Loss of interest or pleasure in things a person used to enjoy, or anhedonia
- Suicidal thoughts
Even though seasonal affective disorder symptoms tend to alleviate when the seasons change and the temperatures warm up, you should still seek treatment to improve your overall quality of life and continue along your mental health journey.
How sun lamps can help people with seasonal depression
A person with any type of depression should seek support, resources and treatment to alleviate those symptoms. The treatment options should be tailored to your specific needs and symptoms. If you experience seasonal depression, you may benefit from a sun lamp. When there isn’t sun outside to help your mental health, bring the sun inside to you.
A sun lamp is an appliance that mimics natural light. It’s generally advised to use a sun lamp for about 20 to 30 minutes in the early morning. This timing helps align the therapy with the natural circadian rhythm for most people. The most effective options have little to no UV rays with 10,000 lux of light.
Natural sunlight can help people with seasonal depression because it helps to boost and regulate serotonin production, which plays a role in mood regulation. People experiencing depression symptoms tend to have low serotonin levels. Vitamin D, which is produced from sunlight, also plays a role in mood regulation.
Besides helping to produce serotonin and vitamin D, sun lamps can also have a positive effect on the body’s circadian rhythm. Your circadian rhythm is your body’s natural 24-hour cycle. It’s affected by light and darkness. It’s responsible for maintaining many emotional, mental and behavioral functions. When your circadian rhythm is interrupted by things like a lack of sunlight, it can lead to depressive symptoms, such as heightened irritability and mood changes.
While it can be helpful for seasonal depression symptoms, a sun lamp shouldn’t be your only form of treatment. Talk to your health care provider about other options that you can explore alongside a sun lamp, such as therapy and lifestyle changes.
Lightfully can help your seasonal depression beyond sun lamps
Using a sun lamp is a form of self-care that can help people improve or maintain their mental health during the colder, darker and, perhaps, lonelier months of the year. However, when you have seasonal depression, the symptoms may interfere with your productivity, relationships and goal planning.
At Lightfully, we’re here to help your seasonal depression if you need a bit more help beyond therapy and sun lamps. Our four levels of care consist of evidence-based, data-driven and whole-person-centered treatment:
- Residential Treatment
- Partial Hospitalization Program
- Intensive Outpatient Program
- Virtual Intensive Outpatient Program
Change is possible. When you’re ready to take the first step, reach out to our Admissions Concierge Team. We’ll take the next steps together, toward the fullest, brightest version of you.
