The light at the end of the winter tunnel

Where can I buy a lamp?

Most pharmacies, department stores and orthopaedic suppliers sell phototherapy lamps. It is important to choose a lamp according to certain criteria:

• It must emit 10,000 lux in light intensity;
• It must have a UV filter (which is in fact a hard plastic membrane);
• It must emit a large ray of light to remain effective if you move (beware of portable lamps that you can hold in your hands);

White light is recommended because it is harmless, unlike the blue light (you should avoid the lamps that use light-emitting diodes because certain studies have shown that they could harm the retina^15,17-19).

You can expect to pay around $200 for a safe phototherapy lamp. However, in the past few years, some insurances companies have begun covering some fees when you have a doctor prescription. In the long run, it was demonstrated that this method is cheaper than antidepressants.

What about the kids?

It is proven that children and teenagers can also suffer from SAD and phototherapy can be beneficial to them²⁰. Similarly, in adolescence the internal rhythms of waking and sleeping are shifted. As you probably noticed, getting up requires huge amounts of energy and they prefer to liv by night. This discrepancy can be explained by a later production of melatonin, a neurotransmitter, secreted at night by a part of our brain, the pituitary gland. It is the melatonin that brings the first signs of tiredness after the evening news, for example. It has been proven that being exposed to an intense light suppresses the production of melatonin ²¹. Thus, to regulate the secretion of melatonin, phototherapy can be used and helps to improve the quality of sleep and reduce the irritability of our teens.

There also is a new device, the dawn simulator that reproduces the sunrise in our bedroom. It is an alarm clock equipped with a lamp that gradually lights up 30 minutes before the time you want to wake up. That way, you can wake up naturally and gently. The results are encouraging for the moment and show that the quality of sleep would be improved in some people²². This device seems to help parents get children and teenagers out of bed more easily, when it was a problem. For people affected by SAD, its effectiveness is possible but studies are rare compared with the main treatment: phototherapy.

Other strategies

Because light therapy is not effective for all users and because its effectiveness can be limited for some, there are other alternative treatments that can help you cure your seasonal syndrome.

Thus, even if light therapy leaves you with a feeling of remaining fatigue and distress, don’t hesitate to first consult your doctor. It is also possible to consult a psychologist to help you through this. Remember that there are many approaches and schools of thought in psychology. The approach that I suggest is the cognitive-behavioural treatment that focuses on changing thoughts and inappropriate behaviours. It is a practical technique that has proven effective for treating anxiety and mood disorders, among others^23,24. So you don’t risk being in therapy for ten years!

You can visit the Ordre des Psychologues du Québec to take a look at the different approaches and find psychologists in your area.

Physical activity is another strategy to try since it has been proven that it could reduce depressive and anxious symptoms²⁵. Enjoy the beautiful winter days and choose a sport that you will enjoy alone, with your family or with your friends. You will feel energized!

Finally, there is medication. Even if it is the last resort to treat SAD, medication can be justified for a short period. Lately, the U.S. Food and Drug Administration mentioned that Bupropion (Wellbutrin) is the best antidepressant to treat SAD symptoms²⁶. Ask your doctor.

Thus, light therapy is a natural treatment that has proven its effectiveness for over 20 years to treat SAD. So, brighten your winter!