It’s time to get your light boxes and light visors out again.
This Sunday we turn our clocks back and the days will become even
shorter as we move deeper into Fall. Some of us revel in the Autumn
colors and the scent of crackling fireplaces carried on crisp cool
air. But as the days get shorter, many of us want to stay in bed
longer, and have an increased craving for sweets. We find ourselves
gaining weight, feeling blue, and getting less done at work. For
centuries, poets have described Fall as a time of sadness and
loss.
It’s time to get your light boxes and light visors out again. This Sunday we turn our clocks back and the days will become even shorter as we move deeper into Fall. Some of us revel in the Autumn colors and the scent of crackling fireplaces carried on crisp cool air. But as the days get shorter, many of us want to stay in bed longer, and have an increased craving for sweets. We find ourselves gaining weight, feeling blue, and getting less done at work. For centuries, poets have described Fall as a time of sadness and loss.
Part of it is the way that approaching holidays may bring back negative memories for many people. The emphasis at this time of year on “family” makes it difficult for those who come from neglectful, abusive, or alcoholic family backgrounds. Yet we are expected to create family gatherings that rival Martha Stewart’s decorating ability combined with Wolfgang Puck’s gourmet cooking and Leave it to Beaver’s harmonious family interactions.
For a certain percentage of the population, this type of depressive episode is more serious than a mere case of “Holiday Blues.” According to the American Academy of Family Physicians, up to 20 percent of the population suffers from what can be diagnosed as “Seasonal Affective Disorder.” SAD is characterized by decreased energy and losses of appetite, weight, and sleep in some people; while others experience increased feelings of hunger and greater daytime fatigue.
As the days get shorter, one theory is that our brains produce less serotonin and melatonin, neurotransmitters that regulate emotion and how soundly and restfully we sleep. Bright light therapy using high intensity illumination (10,000 lux) for at least 30 minutes per day has been beneficial to patients suffering with SAD. Some start with greater exposure and then are able to gradually decrease the amount needed over time.
Some of you will remember the episode of Northern Exposure where one character wore a light visor on his head; this is also another way to treat SAD. Some people have timers set so that their light therapy can begin before they wake up and the intensity gradually increases so the brightest exposure coincides with their waking time. Light therapy can be effective at any time of day, but many people prefer morning exposure because getting it too late in the day can cause insomnia.
If you don’t want to walk around with a light visor on your head, you can always follow the example of those who head south for the winter. Taking a trip helps some people, while others require counseling or medication. Exercise has been shown to alleviate the symptoms for some people, especially exercise outdoors.
Doctors also agree that in general about an hour of being outdoors each day does wonders for alleviating the symptoms of SAD. Natural light seems to be a key to restoring our internal clocks, in spite of the challenges created by the artificial resetting of daylight savings time.
