Sun lamps can be effective in treating major depressive disorder with seasonal patterns when used appropriately. Understanding how it can be used may help you improve depressive symptoms.
A sun lamp, also called a SAD lamp or light therapy box, is a special light that mimics natural outdoor light. Light therapy, or bright light therapy, is an effective treatment for seasonal affective disorder (SAD).
SAD is a type of depression that occurs during the fall and winter, when there are fewer hours of sunlight.
Experts believe the light from a sun lamp positively affects serotonin and melatonin. These chemicals help control sleep and wake cycles. Serotonin also helps reduce anxiety and improve mood. Low levels of serotonin have been linked to depression.
SAD is a type of depression that begins and ends at around the same time every year when the days become shorter. People who live far north of the equator are considerably
SAD can cause debilitating symptoms, such as:
- feeling depressed most of the day
- having low energy
- experiencing suicidal thoughts
- oversleeping
- gaining unwanted weight
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Researchers further suggest that daily exposure to bright lights for 30 minutes to 2 hours in the morning can increase efficacy. The amount of time spent in bright lights will vary depending on the intensity of lighting.
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The researchers note that light therapy was found to be beneficial for those with depressive symptoms or seasonal bulimia nervosa symptoms.
A sun lamp is most commonly used to treat SAD. It is also used to treat other conditions, such as depression and sleep disorders.
Light therapy is sometimes used to treat certain types of nonseasonal depression.
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It’s also recommended that you participate in activities that allow you to receive adequate exposure to natural sunlight and open air, such as physical exercise.
Bright light therapy is an
Sleep disorders, jet lag, and shift work can upset your body’s circadian rhythm. This is your internal “body clock” that helps you be alert during daytime hours and sleep at night.
When your body’s circadian rhythm is upset, it can cause insomnia and extreme fatigue. It can also interfere with your ability to function.
Exposure to artificial light from a sun lamp during certain times can help align your circadian rhythms and improve your sleep and wake times.
For increased benefits, experts recommend reducing your exposure to bright lights at night and adjusting the times you exercise and eat to align with your preferred bedtime.
A review of studies indicates that longer durations of artificial light can lead to the development of neurological disorders, such as Alzheimer’s dementia.
However, they suggest that bright light therapy, or scheduled bright light in the morning and darkness in the evenings, may serve as a protective factor in the development of neurodegeneration. There is no treatment for dementia, but bright light therapy may help improve:
- cognitive functions
- length and quality of sleep
- symptoms of depression
- a healthy appetite
Sleep disturbances are common in people with dementia and often lead to agitation and depression. Light therapy may improve these symptoms.
Researchers are also evaluating the effect of light therapy and the use of 24-hour lighting schemes in care facilities. According to a 2018 study, exposure to natural light benefits circadian stimulus potential and efficacy in those who live with dementia. This means it could support a healthy sleep/wake cycle, increase energy, and improve alertness.
It’s important to note that sun lamps for tanning and those used to treat skin disorders are not the same as those used for SAD and the other conditions mentioned in this article.
Sun lamps used for SAD filter out most or all ultraviolet (UV) light. Using the wrong type of lamp could damage your eyes and cause other side effects.
The type of sun lamps used to treat SAD will not give you a tan or increase your vitamin D levels.
Sun lamps are generally considered safe because they don’t give off UV radiation. If side effects do occur, they’re usually mild and go away on their own within a few days.
Possible side effects may include:
- headache
- eyestrain
- nausea
You may be able to manage your side effects by sitting further away from the sun lamp or reducing the time spent in front of the sun lamp.
Some people may have an increased sensitivity to light due to certain medical conditions, such as macular degeneration, lupus, or connective tissue disorders.
Light therapy may also cause a manic episode in people with bipolar disorder. Speak with a doctor before using a sun lamp if you have any of these conditions.
To get the best results from a sun lamp, the light needs to enter your eyes indirectly. Your eyes should be open, but you should avoid looking directly at the light.
A sun lamp with an intensity of 10,000 lux is recommended for SAD. That’s 9,900 lux more than the average standard household light.
Different intensities are available, and the time you should spend in front the sun lamp depends on the intensity. Here’s how to use a sun lamp for the best results:
- Place the sun lamp on a table or desk 16 to 24 inches away from your face.
- Position the sun lamp 30 degrees overhead.
- Do not look directly at the light.
- Sit in front of the sun lamp for 20 to 30 minutes or the time recommended by the manufacturer or a doctor.
- Try to use the sun lamp at the same time every day.
Consistent use of a sun lamp may help improve your mood and other symptoms of SAD. Speak with a doctor before using, and always follow the manufacturer’s guidelines.
If you’re interested in purchasing a sun lamp, you may be able to find one online or in retail stores.