Today is the autumnal equinox, the day of equal hours of day and night. Despite the brilliant colors and crisp temps, I always anticipated the herald of fall as something unnerving. It is because we also enter the season of decreasing light.
Those raised in the northern latitudes know of what I speak-the dreaded era of seasonal affective disorder (SAD), also known as the winter blues. Officially the SAD season is triggered during the time change to daylight savings, on November 2nd this year. However, some of us feel it sooner. For those so inclined, the decreasing light creates biochemical changes in the brain producing less serotonin and melatonin. The result is a defined period of depression, sadness, mood changes, and poorer quality of sleep. Of course, it doesn't help to anticipate subzero temps, perpetual gray days, copious amounts of snow, and winter driving.
There is a simple solution to SAD and the curse of autumnal anhedonia. It's called light treatment. This highly effective alternative can literally brighten one's life. If you don't believe me, read my former psychiatrist boss, Dr. Daniel Kripke's amazing free e-book called: brightenyourlife.info. Dr. Kripke's web book clearly explains why we as humans need light and what lack of it does to one's brain. Reversing the effects of SAD can be ameliorated by sitting in front of a 10,000 lux light box (it is important that the light box is 10,000 lux) for one half hour to forty-five minutes every morning upon waking for five weeks. However, this light box is not for everyone. If you have been diagnosed with any psychiatric issues, you should get the advice of a psychiatrist with experience with light treatment before beginning treatment.
One of the most amazing vocational experiences I have ever had was working with Dr. Kripke and his group doing a light treatment study for three years. This study was not for SAD but for any adult over 60 who had depression. The purpose of the study was to see if adults with depression could profit from light treatment as well as those with SAD. As a research assistant, it was my role to recruit, monitor, and enter the treatment data on adults with depression who received light treatment. This results, to me, were impressive. I saw our subjects slowly but surely with each passing week of doing light treatment get less moody, their depression lightened and their fractured sleep began to improve. By the end of the five week study, I witnessed many of the subjects who received bright light treatment experiencing greatly reduced feelings of depression and sleep problems. Literally, I could see the positive changes on their faces, it was amazing.
When the study ended, my boss gave me a couple of the boxes as a gift. That was ten years ago. To this day, I use a light box every day. Why? Science knows more about the science of circadian rhythms and the power light treatment has on resetting one's biological clock. Even though I live in sunny southern California, I reside in a windowless office painted gray. This lack of light in my workplace is incredibly detrimental but I won't even get into the why of it here. Doing light treatment daily keeps my mood elevated and allows me to sleep better. Every morning I look forward to my time in front of my light box drinking coffee, answering emails, and writing my blogs. Starting my day with light makes me happy.
| "And God said, Let there be light: and there was light. And God saw the light, that is was good." -Genesis 1: 3-4 | |
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