Alternative Therapy
The Benefits of Light Therapy for Those who Suffer from Seasonal Affective Disorder
March 2021
By Jillian Crocetta
If you live in an area that experiences harsh winters, you’ve likely heard of the winter blues or seasonal depression. Even if you live in a year-round sunny location, you may know a friend or family member who has experienced this. For many, there is something about winter’s lack of light that evokes melancholy – and this transient disorder can be mild to very severe in some cases.
The American Psychiatric Association estimates that up to five percent of Americans live with Seasonal Affective Disorder (SAD), and symptoms usually begin in adulthood, anywhere from age 18 to 30. Percentages vary in locations around the world. According to a study published by the National Institutes of Health, the prevalence of SAD in Oslo, Norway is 14%.
However, SAD is disproportionately a woman’s issue. “Four times more women than men experience SAD,” says Hanne Hoffmann, Ph.D., an assistant professor at Michigan State University who studies how light regulates our physiology and affects our mood and overall well-being.
If you live in an area that experiences harsh winters, you’ve likely heard of the winter blues or seasonal depression. Even if you live in a year-round sunny location, you may know a friend or family member who has experienced this. For many, there is something about winter’s lack of light that evokes melancholy – and this transient disorder can be mild to very severe in some cases.
The American Psychiatric Association estimates that up to five percent of Americans live with Seasonal Affective Disorder (SAD), and symptoms usually begin in adulthood, anywhere from age 18 to 30. Percentages vary in locations around the world. According to a study published by the National Institutes of Health, the prevalence of SAD in Oslo, Norway is 14%.
However, SAD is disproportionately a woman’s issue. “Four times more women than men experience SAD,” says Hanne Hoffmann, Ph.D., an assistant professor at Michigan State University who studies how light regulates our physiology and affects our mood and overall well-being.
Symptoms
This seasonal depression can present itself in many ways, and it is likely that your experience with SAD will be different from your friend’s, your partner’s, or even your child’s. (Hoffmann states that a child as young as five can been diagnosed with SAD). She explains that symptoms vary. You may feel aloof, have less energy, have problems sleeping, gain weight, feel sluggish, or feel agitated.
Hoffmann became interested in SAD when she began to experience symptoms. And, for Hoffmann, SAD came on like a slow wave. After moving from sunny California to Michigan with its long, cold winters, she didn’t initially realize she was experiencing symptoms of SAD. It wasn’t until her husband bought her an at-home light box* that she noticed discernible changes after using it for several weeks. Namely, she had a much more positive outlook on life.
Frequency in Treatments
Hoffmann explains that there are many different types of light therapies, but the ones that treat SAD emit either white or blue light.** While Hoffman advises using a light box for 45 minutes every day, she explains that individual treatments can be longer or shorter. This is partially due to the fact that light boxes have different strength emissions, but also because the treatments are largely dependent on what works best for each patient. She clarifies that you can still see results, even if a busy schedule only allows for treatments a few times per week.
Hoffmann recommends treatments in the morning, anytime from 8 a.m. to noon. She discourages using the light box later in the day, as you run the risk of the light affecting your sleep schedule. Most sleep experts agree that avoiding screen time (using your cell phone, tablet, etc.) within an hour of trying to fall asleep is a good habit to get into. This is because exposure to bright light close to bedtime may disrupt your circadian rhythms, giving you energy that is meant for the daytime.
The purpose of light box therapy treatments is to trick your body into feeling like it’s summer again; and for people who scarcely see sunlight in the winter, a light box offers an alternative source of light consistency. Hoffmann states that somewhere between 20 and 40 percent of people living in the northern regions of the U.S. experience SAD, though many are not even aware of it.
Positive Outcomes
Light therapy is good for mental health. Some improvements include a regulated sleep cycle, an improved mood, an augmentation of energy, and a better outlook on life. Light box treatments are intended to be holistic, working to simultaneously better the body and the mind.
With SAD, year-round treatments are not needed. As you begin to become more aware of how SAD affects you, you can deduce when to best begin treatments. Hoffmann explains that many light box users begin regular treatments in September to achieve full effectiveness by November when it starts to get darker much earlier in the day.
Beyond Seasonal
While light therapy can be used seasonally, it can also bring benefits to those suffering from depression year-round. “Light therapy restores energy by reactivating neurocircuits, and this can benefit many patients who experience low energy when used in supplement with certain depression medications,” Hoffman adds.
However, it is important to remember that everyone is different; therefore, sadness and depression can affect our bodies in different ways. The effects of light box treatments vary, but it is important to remember that it should not be unpleasant to use.
Side Effects
There are minimal side effects to light therapy; although, some may experience migraines from light therapy, Hoffmann warns. If this is the case, stop sessions.
Overstimulation can also be a problem. According to the Mayo Clinic, this is prominent in those who have been diagnosed with bipolar disorder. In these cases, there may be an increase in irritability due to an uptick in energy. Mayo Clinic also warns that those who are very sensitive to light or are taking antibiotics that make them more sensitive to light may not be able to undergo light therapy treatments.
Hoffmann points out that the positive effects of light therapy are not immediate, and it may take at least two weeks before you begin to notice positive results.
*Note: Light boxes are available for purchase in drugstores or online.
**There are many other types of LED light therapies that are used to treat various physical ailments. According to Healthline, LED light therapy (usually red light therapy), may help manage acne and inflammatory skin or help to prevent visible signs of aging on the skin. These LED therapy treatments are available for at-home use or in designated alternative therapy practices.
This seasonal depression can present itself in many ways, and it is likely that your experience with SAD will be different from your friend’s, your partner’s, or even your child’s. (Hoffmann states that a child as young as five can been diagnosed with SAD). She explains that symptoms vary. You may feel aloof, have less energy, have problems sleeping, gain weight, feel sluggish, or feel agitated.
Hoffmann became interested in SAD when she began to experience symptoms. And, for Hoffmann, SAD came on like a slow wave. After moving from sunny California to Michigan with its long, cold winters, she didn’t initially realize she was experiencing symptoms of SAD. It wasn’t until her husband bought her an at-home light box* that she noticed discernible changes after using it for several weeks. Namely, she had a much more positive outlook on life.
Frequency in Treatments
Hoffmann explains that there are many different types of light therapies, but the ones that treat SAD emit either white or blue light.** While Hoffman advises using a light box for 45 minutes every day, she explains that individual treatments can be longer or shorter. This is partially due to the fact that light boxes have different strength emissions, but also because the treatments are largely dependent on what works best for each patient. She clarifies that you can still see results, even if a busy schedule only allows for treatments a few times per week.
Hoffmann recommends treatments in the morning, anytime from 8 a.m. to noon. She discourages using the light box later in the day, as you run the risk of the light affecting your sleep schedule. Most sleep experts agree that avoiding screen time (using your cell phone, tablet, etc.) within an hour of trying to fall asleep is a good habit to get into. This is because exposure to bright light close to bedtime may disrupt your circadian rhythms, giving you energy that is meant for the daytime.
The purpose of light box therapy treatments is to trick your body into feeling like it’s summer again; and for people who scarcely see sunlight in the winter, a light box offers an alternative source of light consistency. Hoffmann states that somewhere between 20 and 40 percent of people living in the northern regions of the U.S. experience SAD, though many are not even aware of it.
Positive Outcomes
Light therapy is good for mental health. Some improvements include a regulated sleep cycle, an improved mood, an augmentation of energy, and a better outlook on life. Light box treatments are intended to be holistic, working to simultaneously better the body and the mind.
With SAD, year-round treatments are not needed. As you begin to become more aware of how SAD affects you, you can deduce when to best begin treatments. Hoffmann explains that many light box users begin regular treatments in September to achieve full effectiveness by November when it starts to get darker much earlier in the day.
Beyond Seasonal
While light therapy can be used seasonally, it can also bring benefits to those suffering from depression year-round. “Light therapy restores energy by reactivating neurocircuits, and this can benefit many patients who experience low energy when used in supplement with certain depression medications,” Hoffman adds.
However, it is important to remember that everyone is different; therefore, sadness and depression can affect our bodies in different ways. The effects of light box treatments vary, but it is important to remember that it should not be unpleasant to use.
Side Effects
There are minimal side effects to light therapy; although, some may experience migraines from light therapy, Hoffmann warns. If this is the case, stop sessions.
Overstimulation can also be a problem. According to the Mayo Clinic, this is prominent in those who have been diagnosed with bipolar disorder. In these cases, there may be an increase in irritability due to an uptick in energy. Mayo Clinic also warns that those who are very sensitive to light or are taking antibiotics that make them more sensitive to light may not be able to undergo light therapy treatments.
Hoffmann points out that the positive effects of light therapy are not immediate, and it may take at least two weeks before you begin to notice positive results.
*Note: Light boxes are available for purchase in drugstores or online.
**There are many other types of LED light therapies that are used to treat various physical ailments. According to Healthline, LED light therapy (usually red light therapy), may help manage acne and inflammatory skin or help to prevent visible signs of aging on the skin. These LED therapy treatments are available for at-home use or in designated alternative therapy practices.
ADDITIONAL RESOURCES:
“Seasonal Affective Disorder (SAD)” (American Psychiatric Association)
“Light Therapy” (Mayo Clinic) – This article includes more information about the proper combination of intensity, duration and timing.
“Seasonal Affective Disorder” (National Institute of Mental Health) – Find more on diagnosis and treatment.
“How Does Light Therapy Treat Depression?” (Healthline) – Find more general information.
“Seasonal Affective Disorder (SAD)” (American Psychiatric Association)
“Light Therapy” (Mayo Clinic) – This article includes more information about the proper combination of intensity, duration and timing.
“Seasonal Affective Disorder” (National Institute of Mental Health) – Find more on diagnosis and treatment.
“How Does Light Therapy Treat Depression?” (Healthline) – Find more general information.
Jillian Crocetta enjoys writing in the areas of identity, place, empowerment, and health & wellness. She has always been drawn to creative nonfiction and poetry. Her work has been published in New Voices and Spotlight News. After her stellar stint as Sanctuary’s summer intern in 2020, she is now a contributor.
