Call me a corporate shill but I use a happy lamp and, I know it's anecdotal, but it makes a huge difference for my mood and energy in the winter months.
You can get a 10,000 lux lamp on amazon for 40-50 dollars. Use it for 30 minutes in the morning while you are drinking your morning coffee. Game changer.
EDIT: Since there were some questions about recommendations, I use this one. I actually spent quite a bit of time agonizing over what to buy since I have a min-max issue in real life and I have to say I'm happy with it. If I recall, a majority of the negative reviews were regarding the "ionizer" portion of the product which, to be frank, I have no idea about. There is no research to suggest that inhaling ionized air is beneficial. There is plenty of science to support the benefit of these lights for SAD as long as the strength of the light is 10,000 lux. This is important. Again, there is no scientific evidence to support that anything less than this will be beneficial. As with any product, user mileage will vary so I can't, in good conscious, suggest that you buy one of the "higher end" models for 200-400 dollars without knowing if you benefit so this is a good option. Having seen one of the more expensive lights be used in the resident room of the hospital I worked at, I suspect the more expensive ones do the same thing but are more aesthetically pleasing and have a larger spread of light.
As for use, the idea is to expose your skin to the light. I have it sitting on my dining room table so, in the morning while I drink my coffee and surf reddit, it's hitting my face. I use it for 30 minutes a day.
https://www.amazon.com/NatureBright-SunTouch-Light-Therapy-package/dp/B000W8Y7FY on mobile, so I’m not sure this will work but this is the one I have. It’s just one of the cheapest on amazon and it gets the job done.
I use a Nature Bright Sun Lamp (10,000 lux) like the on here on Amazon which was about $50. I have used it religiously for almost 4 years now, and I love it. Last year I managed to get one of those Philips Wake-Up / Sleep Fade lamps from goodwill for $30, and I love it. Managing your indoor lighting, blue light devices and light colors is totally worth consideration, in addition to a sun lamp!
The Carex lamp mentioned here is great. Here it is on Amazon.
It's not cheap but it's bright. When you see lamps advertised as 10k lux look at the distance they are rated at. Some are like 6". This one is at least 12" maybe 18". With the stand you can actually comfortably keep that lamp a foot away, above eye level, and read a book.
I have the Verilux. Its basically a lamp that provides a light similar to sunlight. The only worry is mania, but Im more depressed than manic so it hasnt been an issue for me.
I do about 30 min when I do it and sometimes a bit on the lower setting if Im dragging in the afternoon. It's on amazon. This is the kind I have link here
Yes cannot recommend this enough. My psychiatrist suggested it and I was skeptical but I actually started to look forward to doing it in the morning, i really struggle with getting out of bed when I have seasonal depression and using the light made it easier to get my day started.
If you’re going to buy one make sure it meets the specs for actual therapeutic use though, a lot of the smaller ones on Amazon are too dim or they’re small enough that you’d have to sit 2” away from it to get the recommended amount of light. I have this one and I believe you have to sit 20-24” away to get 10,000 lux, anything smaller and you have to put your face right up next to it.
I got this one last year and it helped a lot. I bought it when I got really depressed the first week that the clocks changed for daylight savings, and it made such a difference! I just had it on in the morning while I got ready for work.
I take magnesium before going to sleep, most people are deficient. Also D3/K2 in the mornings.
Passion flower can help with staying asleep. Also ashwaganda 30 minutes before sleep to lower cortisol levels that could be keeping you up. L-theanine can be relaxing. So can lavender in an essential oil diffuser.
CBN has a lot of potential for sleep, I look forward to it being affordable and available.
For your sleep cycle, you can use flux to stop the spectrum of light at night that's telling your brain it's daylight. Also a therapy lamp can be helpful for the mornings if you aren't getting out in the sun early.
I'm so glad my suggestions are useful! I've been researching skincare since I was in my 20s and I want to avoid anything invasive, so I am dedicated to trying new things all the time.
This is the light I bought.
The hardest thing is finding a good lamp for the bulb bc it's SUPER heavy. I went with this one. It's not a perfect base but it works. A clamp lamp would also be a good way to use it (especially the kind with the cage over the front, so it's safer)
Yup. Right there with ya. Don’t give up! They are pretty pricey, but you should try a Happy Light. Sometimes if I can’t do anything, I’ll turn that on in the same room with me and it gives me a little more steam. They also help with insomnia. My doctor told me they need to be at least 10,000 lux. I’ll attach the link to the one I’ve been using for about a year. Again, it’s definitely not a cure-all but it helps me quite a bit. You obviously still have to push yourself but it feels a little less impossible.
Verilux® HappyLight® Full-Size - UV-Free Therapy Lamp, Bright White Light with 10,000 Lux, Adjustable Brightness, 2 Interchangeable Lenses, Detachable Stand, and Wall Mountable https://www.amazon.com/dp/B0094HBU6I/ref=cm_sw_r_cp_api_glc_fabc_FoCcGbEKF91FY
There are cheaper ones but this is the specific one my doc recommended because his wife uses it. But he said cheaper ones probably work too as long as they have at least 10,000 lux.
If you're interested in finding something EVEN cheaper, wouldn't this be ideal?
Also your eyes need to be open the whole time and the light has to be slightly above you, looking down (as if it were a sun). Look at this basically: https://www.amazon.com/Carex-Day-Light-Classic-Bright-Therapy/dp/B00PCN4UVU
My wife just went on Amazon and found one.
Verilux HappyLight VT10 Compact Personal, Portable Bright White Light 10,000 Lux Therapy Lamp with 20 sq. in. Lens Size https://www.amazon.com/dp/B00K08ZDBI/ref=cm_sw_r_u_apa_fabc_EZO0Fb1T8T78S
Plenty of different ones between $30 and $50.
Hate to advertise amazon but here.
Verilux HappyLight VT10 Compact Personal, Portable Bright White Light 10,000 Lux Therapy Lamp with 20 sq. in. Lens Size https://www.amazon.com/dp/B00K08ZDBI/ref=cm_sw_r_cp_api_fabc_UxdTFbCQ045CS?_encoding=UTF8&psc=1
Light therapy boxes seem kind of dumb but have seen a lot of people report success using them. Not sure about any sort of peer reviewed studies.
Something like this I guess Verilux® HappyLight® Full-Size - UV-Free Therapy Lamp, Bright White Light with 10,000 Lux, Adjustable Brightness, 2 Interchangeable Lenses, Detachable Stand, and Wall Mountable https://www.amazon.com/dp/B0094HBU6I/ref=cm_sw_r_cp_api_i_xYYQFbBHSKDN5
Absolutely! They're fantastic. Don't get a cheap one though: I use this one and it has honestly changed my winter life: https://smile.amazon.com/dp/B00PCN4UVU/ref=cm_sw_r_cp_apa_i_ZU6KFbY2777B6?_encoding=UTF8&psc=1
>Interesting. So if I stay indoors, curtains closed, my circadian rhythm won't be reset (going into day mode) as much effective as getting good sunlight or light therapy right after I wake up?
Yea. You'd essentially be in the same boat as night shift workers and all the health problems they deal with.
I've used one in the past when my schedule didn't permit me to always get sunlight at the right times. My device, which was one of the cheaper units on amazon, bit the dust a while ago. So right now I'm just making a point of getting direct sunlight in the morning everyday.
SAD devices are definitely worth it if you aren't getting sunlight in the morning regularly.
That's the lamp I got; there is a review on Amazon which explains why you should NOT use the ion therapy part of this otherwise excellent lamp.
You can find this album on iTunes and if you want to give it a try, one of the tracks is the short version of yoga nidra. It's the one I've mostly done and is great. If you like it you can get the long version track, too; I think the other track on the album is some weird yoga music, I just have the two guided meditation tracks.
I've started using mine again; I really think it's helping. I bought the cheapest $35 version...right now, Amazon even has a $27 "open box" option at that link. I got inspired because I was reading The Vitamin D Solution, and in the middle of talking about how Vitamin D can help SAD, the author takes a detour into how effective light therapy is for SAD and even regular depression and bipolar.
N=1, but as someone with MDD (that is year round but gets worse in the winter), I've found that bright light is extremely helpful for my mood and sleep (questionable delayed sleep phase disorder), especially in the winter. This is, of course, in addition to meds + normal well-being regimen. Last winter (MS1 year) was the first winter I used the light, and I felt as if I had more energy throughout the winter.
I try to use it for ~30 minutes in the morning, but will admit that getting into a routine can be difficult, and I do occasionally miss a day, though I am more vigilant about it during the winter months. I am not a morning person, so setting aside 30 minutes sometimes just doesn't happen. Not quite sure what I'll do on my surgery rotation, but I'll cross that bridge when I come to it.
I bought a light off Amazon that was advertised as being 10,000 Lux, which is the brightness that I saw was being used in studies/recommended on UpToDate. Here's the one I bought: https://www.amazon.com/dp/B01IU9MMPI/ref=emc_b_5_t Granted, I have no way of measuring the brightness, but it was the highest-rated light within my price range I saw, and I've been happy with it so far. I'm happy to answer any questions!
We bought a bulb and an Ikea lamp. https://www.amazon.com/gp/product/B07TDP67LR/ It feels really good on my knee (no cartilage). I never make time to use it for my face. Unrelatedly we love having it for our newborn......
For fine lines, nothing works as well as botox.
Nature Bright SunTouch Plus Light and Ion Therapy
Learn more: https://www.amazon.com/dp/B000W8Y7FY/ref=cm_sw_em_r_mt_dp_ESHwFb5AERAJE
Midwest, here, I understand the dread. The sun lamp take 3-4 day for me, to feel the lift (30 min 1x/day) but is very nice. 12” distance is what was researched; makes it hard to do anything so I will read my Bible with it a little further away than that.
Get the lamp now, Oct 1 used to be my usual start but the past couple of years I have started on Labor Day.
I found the agmatine sulphate to be a lively addition... other talk about it in grams and 250mg had a definite effect to me. Just take your time with it, do your research but it’s generally considered safe.
Are you able to walk around the block (or up and down the street)? Can you get a 20 minute walk in during little one’s nap? Gets you a break with fresh air and some light exercise: all wins.
Get a list of slow cooker meals for if things get bumpy, so you don’t have to think about it you can just grab a list.
I'm not from such a cold place but I have heard light boxes like this can help ward off SAD during the cold months. My boss loves hers and bought them for her whole family lol
I love my happy light. This is a light for Seasonal Affective Disorder but I find it helps me in general. When I feel rough I sit in front of it and it starts to help right away. At least one study has shown that light therapy is effective for PMDD!
Wolezek Red Light Therapy, 18 LEDs Red Light Therapy Bulb with 660nm Red and 850nm Near-Infrared Combo Wavelength, Infrared Light Therapy Lamp Device for Skin Care Pain Relief https://www.amazon.com/dp/B07TDP67LR/ref=cm_sw_r_cp_api_i_GJDED7ET1G5ZE34DJNTC?psc=1
I put this bulb in it. Do y’all have any other suggestions for skin care red light therapy lamps?
I've had a sun lamp as part of my routine for a while. I think it helps a bit? It's hard to say for sure, but it's a relatively small inconvenience so I keep using it. It might improve my wakefulness a bit, but it's probably also helping to regulate my circadian rhythm which is harder to judge since the effects are delayed and cumulative.
The key is to get a LARGE, adjustable sun lamp -- not one of the cheap, small, LED ones. Angle it downward toward your face, and keep it within 1-2 feet of your head, to get that 10,000 lux that's recommended. Use it for 15-30 minutes in the morning, and maybe again in the early afternoon if you aren't able to spend time in the sun.
Here's a newer model of the version I have. Mine has lasted about a decade so it's well worth the price. (Just make sure to read the directions -- position it closer to your head than what they show in the online photos.)
As others have said, I think worrying about damaging/burning the skin while in the sun for 10-20m in the morning to affirm your circadian rhythm is being overly cautious. The sun doesn’t produce enough radiation to do that in 10-20m in the morning.
That said, one hack I use to supplement sunlight for this purpose (especially in the winter) is a white light therapy device (aka SAD lamp) that emits the full visible light spectrum at 10,000 LUX. Here’s the one I use that I’m very satisfied with:
>“I thought we agreed you woudn't open the blinds”
Some people struggle with getting pronouns right for non-cis people. This woman uses "we" when she should use "I".
If you find yourself in a dim office and NOT near a window, I would suggest a Happy Light.
I have had deep tanks in the past and cheap $80 LED lights from Amazon just didn’t cut it for enough light on the plants. I have been using Circadian Optics Light Therapy Lamp - UV-Free LED Happy Mood Lamps for Seasonal Sunlight Changes - Full Spectrum Sun Lights for Work from Home - Lumos (White) https://www.amazon.com/dp/B01IU9MMPI/ref=cm_sw_r_cp_api_glt_i_EXHMHCCC5M31VR6XCG9M this light on my 10 gal with incredible growth.
What’s the best bang for my buck light wise.
Circadian Optics Light Therapy Lamp - UV-Free LED Happy Mood Lamps for Seasonal Sunlight Changes - Full Spectrum Sun Lights for Work from Home - Lumos (White) https://www.amazon.com/dp/B01IU9MMPI/ref=cm_sw_r_cp_api_glt_i_BDWXCCTBAEVF4Z3VBMV2?_encoding=UTF8&psc=1
This is the lamp I got!
Anxiety sucks! Try your best to push yourself! Going out alone is so good! Eat some food from some random place!
Yes, it sounds like you might be clinically depressed.
If you are, that doesn't actually mean you need therapy. It often means something in your life now in the past triggered a latent predisposition toward depression, which means short-term SNRI/SSRI use may be all you need to get yourself back where you know you're supposed to be.
It very rarely means any sort of permanent change or chronic illness.
Talk to your GP if you can, and get a referral to a qualified psychiatrist (unless your GP can prescribe directly; some small private practice GP's in the US still do this).
The other thing, more than anything else, is exercise and sunlight, ESPECIALLY since you're home so much of the time. Go outside every single day. Take a walk, even if it's cold. If it's rainy and gross, find another way to move around in your house. Direct sunlight is super important for psychological health, and it's much more important in the winter (assuming you're in the northern hemisphere), because the angle of the sun means you get less direct exposure to its warmth.
Get a seasonal affective disorder lamp, too. I got this one for the portability and USB recharging, and it was really great when I was working a job where I had to be at work at 5AM every day. Use it daily, as it will stimulate vitamin D production in your body, which is an important hormone that contributes to both physical and psychological health.
It's good that you're still holding an interest in crocheting, but if it feels like you're on a downward path in terms of your not-giving-a-crappiness, definitely talk to your doctor.
You'll have to keep an eye on depression. We don't get enough sunlight in the winter. I bought a [Light Therapy Lamp](circadian optics light therapy lamp - uv-free led happy mood lamps for seasonal sunlight changes - full spectrum sun lights for work from home - lumos (white) https://www.amazon.com/dp/B01IU9MMPI/ref=cm_sw_r_apan_glt_i_GDGDZ68916A7P1Z1E1HV?_encoding=UTF8&psc=1) and honestly think it helps.
Yeah you're a but YTA.
Buy her a SAD lamp as an apology.
Verilux HappyLight Lucent - UV-Free LED Light Therapy Lamp, Bright White with 10,000 Lux, Detachable Stand, and Wall Mountable https://www.amazon.com/dp/B079YBGPM5/ref=cm_sw_r_cp_apan_glt_i_YFBM7KH78H9RAECPRSRR
This is the one I have used. Make sure you use it properly though. 30 minutes in the side of your vision field in the morning.
I got this one for my wife when we moved here 6 years ago and she's yet to leave me and run back to Florida. It still works great:
Lag time is about 2-6 months so if you were taking it before, it's probably not your lapse in the holidays that has you down. Definitely keep taking them, but try including 30+ minutes of moderate exercise 3+ days a week, and get a happy light to use for 1-2 hours in the morning. Try this one out: https://www.amazon.com/gp/product/B0094HBU6I/ref=ppx_yo_dt_b_search_asin_title?ie=UTF8&psc=1#customerReviews
You can try doing homework and stuff in front of a therapy light like this one...they're like $25 and worth a try. I use one and feel better, notice I feel worse if I skip a day.
Bright ass light is good. Adding more powerful lights are better. Andrew Huberman suggests those rings lights since they’re usually cheaper. I am in the same boat as you. I’m up a few hours before sunrise ever day. I use this:
I use this, 12 inches from my face 15 minutes in the morning, and 15 minutes in the afternoon (if and when I feel an energy dip). In both cases I can certainly feel the effects on alertness and ease of sleep at night. I’ll also use it while working out, about 4 feet away for 30 minutes.
Light Therapy Lamp, UV-Free 10000 Lux Therapy Light, Touch Control with 3 Adjustable Brightness Levels and 4 Timer Function, Large Light Surface 90° Rotatable Stand, Compact Size for Home/Office Use https://smile.amazon.com/dp/B08HV89TVQ/ref=cm_sw_r_cp_api_glt_fabc_dl_KDEJWSFAKRWXJS0QXPAV
Got this lamp and just turn it on for 20-30min every morning! I feel so much better when I wake up now, strongly recommend :) I also keep a consistent running schedule, go out and meet new people!
Carex Day-Light Classic Plus Bright Light Therapy Lamp - 10,000 LUX At 12 Inches - LED Sun Lamp Mood Light and Sunlight Lamp https://www.amazon.com/dp/B00PCN4UVU/ref=cm_sw_r_apan_glt_fabc_GQM2CAZ6M1K6GZ79KDT5
I have this one. It does help! The really good news, OP, is that you adapt. Took me 4 years, but now I don’t notice. Of course, I’ve adopted a lot of the outdoor habits recommended by other comments here, too.
Get a circadian light like this and I guarantee it'll fix your sleep routine.
As soon as you wake up in the morning, you'd need to have it roughly 12-18 inches from your face for at least 10 minutes. Doing that at the same time each day for at least two weeks will reset your internal clock. These are pretty much standard for the Pacific northwest where we never get sunlight so we became the sleepless coffee capital of the USA.
One of my coworkers swears by these "lights" during the winter. Not sure if it's just a placebo effect or not, but if it works via placebo or if it actually works, who cares, it works right? I'm getting one next paycheck myself: https://www.amazon.com/Therapy-Adjustable-Brightness-Function-Rotatable/dp/B08HV89TVQ/ref=sr\_1\_5?keywords=depression+light&qid=1638830803&sr=8-5
Take a break from them?
I had the same thing. Melatonin stopped working years ago for me.
I used a sunlamp(a light that simulates sunlight). (https://www.amazon.com/Verilux-HappyLight-Full-Size-Therapy-Energy/dp/B0094HBU6I). I leave it on during the day when I work inside. I turn it on in the morning, and turn it off at around 8-9pm. It seems to work better than melatonin. I know its not a supplement, but might be a good thing to try.
I highly recommend a Seasonal Affective Disorder lamp, even if you don't think you have SAD. Here's the one I use: https://www.amazon.com/gp/product/B01IU9MMPI/ref=ppx\_yo\_dt\_b\_search\_asin\_title?ie=UTF8&psc=1
I also have seasonal depression and here’s what helps me: definitely start taking Vitamin D supplements now and start using a light box (something like this). As another person mentioned, exercise helps immensely and I would highly recommend seeing a therapist.
They do also sell a few bulbs which would have the same software I mentioned, but they're only standard brightness. You could have that sunrise slowly on then when your alarm goes off, it triggers a simple smart plug to turn on a budget super bright lamp? I used a similar setup for a while and would say it's the next best thing.
I bought this one a few days ago: https://www.amazon.com/gp/product/B08HV89TVQ/ref=ppx_yo_dt_b_asin_title_o04_s00?ie=UTF8&psc=1
Should that do the trick? I have been working in the basement with little sunlight and feeling more lethargic and down. I started placing it beside my monitor but I found the intensity of the light was a bit distracting. Is it supposed to be that way? Do you just suck it up for 30 min or so then turn it off? Just making sure I'm using it right!
Get a sun lamp. It saved my life. Sit in front of it for ten-twenty minutes. It does WONDERS. Here’s a link to a cheap one on Amazon.
Verilux HappyLight VT10 Compact Personal, Portable Bright White Light 10,000 Lux Therapy Lamp with 20 sq. in. Lens Size https://www.amazon.com/dp/B00K08ZDBI/ref=cm_sw_r_cp_api_glt_fabc_6AHA0WR29GDGVXJVZ2VD?_encoding=UTF8&psc=1
Get some counseling too, most universities have free clinics. Everyone has bad days bro.
Don’t beat yourself up. And get your sunlight and wave lengths. It will help a lot.
Ah, thank you for being nice about it! I don't want to police language or anything, either, because I think casual usage is important, and communication is supposed to be fun, but I went for it anyway because I'm sensitive, hahah.
There is also a point I entirely failed to make in my own scatterbrainedness, and I really meant to get there, but, like, hmm. It's hard to see behind your own context, right? There are people who LOVE winter and get super jazzed about it and have more energy during the darker times of year. That's just not me, or, apparently, you. It's very easy to assume that our normal is everybody's normal, so surely everybody has the winter blues a little, yeah? Except that this isn't actually the case, lolol. For years I assumed that everybody suffered similarly and just didn't mention it.
So the part of this that I failed to convey is that I think you might be making a little light of this in your own context, and it could be a bigger deal that it seems. You're being very nice to me about it, and your phrasing in the original post is very gentle, so, like, idk, I guess I am also trying to say that while I am a dramatic example, not all examples are dramatic, and you can extend some of that meandering compassion to youself (and also buy a lightbox, just in case), because you sound, to me, a little more than just routine ho hum winter tired.
My current budget pick for a light box that I reccomend to the curious is this one: https://smile.amazon.com/Verilux-HappyLight-Compact-Personal-Portable/dp/B00K08ZDBI/
because it's small and $30.
I have a fancy one for no other reason than hey, if I'm not the target demographic, who is? and because it's pretty https://smile.amazon.com/Sunrise-Sensations-BrightBox-Spectrum-Adjustable/dp/B08HRCD9G7
Hi! I used to live in the Seattle area and finding an in-person therapist was hell for me. I don’t have anyone in particular to recommend since I could not find anyone in-person in the three years I lived up there but I’ve found telehealth to be a life saver for me! Psychology.com is helpful to find mental health services for your particular needs. I hope someone can give you a better recommendation.
Good luck with the move! Be sure to get a happy light or something similar to help with the adjustment to lack of sunlight!
Also, I've been really helped by a full spectrum panel light (like this one), I put it behind and off to the side of my monitor so I'm indirectly looking at it, and run it from about 9 AM to 8 PM.
I just want to throw in a note here. There are lights that are made to help you with your Vitamin D in the winter (I forget the process, but mine says “UV free”), and there are lights that are made to stimulate blood flow and do other things with UV. I’m not sure of all the differences.
I live in the north and have used a “happy lamp,” as I call them, for years. Last year I started developing really bad psoriasis and one of the remedies I tried was a special infrared light. It helped, some. I also read that some people use it on their balls to promote testosterone creation (via increased blood flow in the gonads?) but that seems like the kind of thing you’d want research on.
Just wanted to point out that there are two big categories of therapeutic lights that are being equivocated here, but I’m also wrong a lot. 🤷♂️
my red light for psoriasis: Red Light Therapy Lamp, Wolezek... https://www.amazon.com/dp/B07TDP67LR?ref=ppx_pop_mob_ap_share
Light therapy worked for someone I know and I’m about to buy one too. Light Therapy Lamp, UV-Free 10000 Lux Therapy Light, Touch Control with 3 Adjustable Brightness Levels and 4 Timer Function, Large Light Surface 90° Rotatable Stand, Compact Size for Home/Office Use https://www.amazon.com/dp/B08HV89TVQ/ref=cm_sw_r_cp_api_glc_fabc_MQG457KGE3SZDFS6XZS3
I noticed that I do better in the spring and worse around this time of year. So I tried a SAD light and it helps me. I use this one
based on this:
I’ve tried smaller lamps in the past with less success. The one linked above is fairly large and you’re supposed to use it a foot from your face. That level of brightness does seem to be necessary/helpful.
This comment came up a little while ago and this product was mentioned..
This is the one I have at my work Carex Day-Light Classic Plus Bright Light Therapy Lamp - 10,000 LUX - Sun Lamp Mood Light https://www.amazon.ca/dp/B00PCN4UVU/ref=cm_sw_r_cp_api_glt_i_YE59NP9391YJXJNCBF3J
And I think this was the one I bought my mother
Verilux® HappyLight® Touch Plus - UV-Free LED Bright White Light Therapy Lamp with 10,000 Lux, Adjustable Brightness, Color, and Countdown Time https://www.amazon.ca/dp/B08KFQBY43/ref=cm_sw_r_cp_api_glt_i_BNMSHK399DNARMD0GDGP
Welcome! So many good tips here already. People have mentioned how to deal with the winter as far as cold and snow but what I haven’t seen mentioned is what it’s like to see the sun so much less. Yes, we have sunny days during winter but we can also have days straight with no sun shine. My advice is look at getting a sun lamp. We get significantly less sunlight and thus exposure to Vitamin D from the sun living up north. Taking a supplement can help but I’ve found the lamp to be a real game changer. This is the one I use and have given a few as gifts since getting mine 3 years ago.
Verilux HappyLight Lucent - UV-Free LED Light Therapy Lamp, Bright White with 10,000 Lux, Detachable Stand, and Wall Mountable https://www.amazon.com/dp/B079YBGPM5/ref=cm_sw_r_cp_api_glt_fabc_2YFW2SN58ZWNJWMH17DV?_encoding=UTF8&psc=1
It's a generic lamp you can buy in Amazon, AliExpress... With different names like in this link
Could Infrared burst some little vein?
I know you're joking, but YES! About 4 hours of daylight in the winter is hard on humans as well as plants. Almost everyone I know spends time in front of a happy light in the winter, to help combat seasonal affect disorder. The grow lights have the same effect!
This. I got one through their program a few years ago and the lamp is bulky but definitely helps with my SAD. It's this one: https://www.amazon.ca/dp/B00PCN4UVU/ref=cm_sw_r_cp_awdb_imm_P2H3HXWVHQ3YC244PJJM
I also tried the Verilux one from Costco but that one didn't do much for me.
I have this one. Works as dual-purpose task lighting and light therapy lamp. Carex Day-Light Classic Plus Bright Light Therapy Lamp - 10,000 LUX - Sun Lamp Mood Light https://www.amazon.ca/dp/B00PCN4UVU/ref=cm_sw_r_apan_glt_i_AMFDP888TTGP8JRSTGRY
I second this!
My therapist recommended me this sunlamp from Amazon 4 years ago when I lived in an incredibly dark apartment. I'm sure there are nicer ones now, but I love mine and I haven't noticed any decline in quality. :)
This is what you want: https://smile.amazon.com/Carex-Day-Light-Classic-Bright-Therapy/dp/B00PCN4UVU
There are many essays available online dealing with the relationship between depression and light exposure and circadian rhythms. Here is just one of dozens.
Randomized clinical trial of bright light therapy for antepartum depression: preliminary findings
Bright light therapy was shown to be a promising treatment for depression during pregnancy in a recent open-label study. Ten pregnant women with DSM-IV major depressive disorder were randomly assigned from April 2000 to January 2002 to a 5-week clinical trial with either a 7000 lux (active) or 500 lux (placebo) light box. At the end of the randomized controlled trial, subjects had the option of continuing in a 5-week extension phase. Salivary melatonin was used to index circadian rhythm phase for comparison with antidepressant results. Although there was a small mean group advantage of active treatment throughout the randomized controlled trial, it was not statistically significant. However, in the longer 10-week trial, the presence of active versus placebo light produced a clear treatment effect with an effect size similar to that seen in antidepressant drug trials. Successful treatment with bright light was associated with phase advances of the melatonin rhythm.
Haha right?? Oh the humanity. Btw this is the light I’m using which I just chucked on a swing-arm desk lamp. Good reviews and cheap. We’ll see.
I think i copied someone else on here. Might have to look through my amazon history when i get a chance but it’s either this or something close to it. Just check reviews to see if people have effectively used it for skin therapy basically. That’s what i did at least. Should be a post around here from a year or 2 ago with someone using one. I think they mention it there as well if u wanna double check.
30 min at my desk while this is on.
Has helped a lot with mood, clarity, even digestion and sugar cravings that I get during certain times in the month. Just drastically changed my sleep pattern.
I use one of these things:
which I have lying around. It has worked for flats before. All I really changed with this image versus all my previous is the lens... I'm confused on how it made such a difference. I'll shoot again tonight and try to pay extra close attention to everything. Maybe I'm forgetting a mistake I made.
Do you have allergies? The recent warm weather is causing spring allergy season to start.
I have Seasonal Affective Disorder (SAD) as part of my bipolar and I got a light therapy lamp that I use in the morning when it's cold, dark, rainy, etc.
Best of luck OP, feel better.
I’m not sure, it’s just a bulb my friend bought on Amazon that we have set up. It might be this one, Red Light Therapy Lamp, Wolezek 36W 18 LED Infrared Light Therapy Device, 660nm Red and 850nm Near Infrared Combo Red Light Bulb for Skin and Pain Relief https://www.amazon.com/dp/B07TDP67LR/ref=cm_sw_r_cp_api_glt_fabc_M3PDQ3D8W6KQPW6D69SV
There are ways of treating Seasonal Affective Disorder, has he tried any of them?
For example, light therapy:
SAD Light boxes are pretty cheap as far as medical equipment goes, around $100.
This is the current model of the first light you mention. In any case, the light is supposed to shine down on the eyes from above.
In addition to your regular stressors that you already have to deal with, it sounds like you may be suffering from Seasonal Affective Disorder (SAD)
You should try to get as much exposure to daylight as you can, and if you have the means, buy a UV sun lamp and use it for 15-20 minutes every morning been you wake up. You just put it somewhere near you in the room, but you shouldn't look at it directly or use it more than 30 minutes at a time. They are available on Amazon, with some models being sold for under $20 dollars..
Try to do even 15 minutes of some form of cardio exercise every day, too, even though I know you probably don't feel like it at the moment. But getting your metabolism going and some endorphins into your bloodstream can help a little, too.
But also, please reach out to a counselor at your school if nothing else if you don't start feeling a little more normal soon. It sounds like your parents might not be the best bet for you to get the resources to help you to overcome this depression, but most school districts have started to really focus on helping students with things like what you are dealing with.
Hang in there! Things generally do get better in time, especially when you get done with high school and have choices available to you, such as whether living with your parents in that home situation is somewhere you want to remain or not.
Best of luck!
I highly recommend a "sunlight lamp." This one or something similar https://www.amazon.com/dp/B00K08ZDBI/. They make a seriously BIG difference for winter blues, in my experience. You basically can sit with them shining in your face while you do other things, and it's sort of like sitting in the sun. I have one that I leave on all day while I work from home.
I’m in Canada so I’m not sure if this link will work if you’re in the states but it’s the verilux VT22 10,000 lux led
Here's the link:
I use this one
Saw them on shark tank, I believe the founder is from Minneapolis too. She's also a first generation american so it checked a lot of boxes for me.
It's a cheap one from Amazon. https://www.amazon.com/dp/B07TDP67LR?ref=ppx_pop_mob_ap_share
I use it 5 minutes a day usually 4-5 days a week.
I was doing it 10 minutes a day 7 days but that was too much to keep up with.
YES! Do it. This is the one I have. My p-doc says it has to be at least 10,000 Lux and that bipolar people should use it in the afternoon, not morning. It worked for me like a charm. I use it in my office and turn it on after I eat lunch, and I can tell when I need to turn it off because it starts making me a little hyped up. Sometimes when my mood is great I can tell right away I don't need it. But there were some days last winter I had it on all afternoon. I have never used the high-energy lens, though. I think that would be too much for extended use.
Verilux Happy Lamp
This is the one I have - I love it! I've never used the high-energy lens, which is probably why I could leave it on for extended periods of time. https://www.amazon.com/Verilux-HappyLight-Full-Size-Therapy-Energy/dp/B0094HBU6I/ref=sr_1_6?dchild=1&keywords=lux+happy+lamp&qid=1604966939&sr=8-6
I had this Verilux light last year and it didn’t help at all. You had to place it 6 inches from your face which is too close. Made a great selfie light though.
It’s still sitting around the house. If you’re interested in it and willing to travel to the east end for it, DM me.
here ya go
I posted this as a comment but wanted to share as a stand alone.
Especially in the darker-during-winter bases, these lights can really help with seasonal affect disorder.
Take it from a concerned mental health professional, as well as someone who occasionally suffers from SAD. Little things like this can help a ton.
I understand what you're saying, but think of it as an investment to your sanity. I did some searching and theres one on Amazon for $70 along with a few other choices below that.
Be careful with Vitamin D, too much can cause toxiticty, not to mention the pill form may not be enough. Is there a tanning salon by you that you can go o every couple of weeks?
Tanning has a bad rep, but in moderation, it can be really good for you.
My therapist recommended one of these therapy lamps. I haven't received mine yet but there are great reviews on Amazon from people saying it helped boost their energy.
NatureBright SunTouch Plus Light and Ion Therapy Lamp (package may vary) https://www.amazon.com/dp/B000W8Y7FY/ref=cm_sw_r_cp_awd_6F0uwbGBQDJAZ
I work nights because my circadian rhythm is definitely reversed.
However I know that light therapy has been shown to work for fixing circadian rhythms too. It's not just any light - look on amazon for the specific kinds. Essentially you wake up and stare at this light for 15 minutes and it helps your body wake up. It also works for seasonal depression. It also resets your clock so your asleep earlier.
Example - NatureBright SunTouch Plus Light and Ion Therapy Lamp (package may vary) https://www.amazon.com/dp/B000W8Y7FY/ref=cm_sw_r_cp_api_y-wjybK58PQ23
I buy 5000 IU Vitamin D. I take 1 a day in the winter, 2 a day in the summer.
Two years ago, my doctor told me to get this light: https://www.amazon.com/dp/B0094HBU6I/ref=cm_sw_r_cp_apa_i_O85LFbP3A6NKP?_encoding=UTF8&psc=1
I turn it on in the morning when I wake up and it helps my brain wake up.
I want to get a sunrise alarm clock to help with waking up.
SAD usually starts for me with the time change. Getting outside when it's light, plus vit D, plus exercise, plus the light all help.
Have you tried an SAD lamp? I have one and it helps. They are used specifically for this purpose, they provide the light spectrum missing at this time of year.
Here’s an link to one from Amazon: Verilux HappyLight Compact Personal, Portable Light Therapy Energy Lamp https://www.amazon.com/dp/B00K08ZDBI/ref=cm_sw_r_cp_api_tW0XBbWGWA8MY
Not OP, but I got mine on Amazon.
I bought mine at Bed Bath & Beyond, but I had to check which local store had them since only 1 of 5 stores in my area carries them (you can use a 20% off coupon btw, which took my price down to $32 from $40). You can also Amazon Prime it for the full price of $40. This is the model I have.
Science says for the people it works on, it's even more effective than anti-depressants (but light therapy for whatever reason doesn't work for everyone). For me, I feel like it maybe does something and it's worth trying, but I personally don't think sitting in front of a weird light for an hour a day cures me from hating winter and wanting to move somewhere warmer and sunnier. The shortened days suck--dark in the morning, dark when I get home from work. Blah.
This is the one I have. There might be better ones out there--I just picked this one a couple years back because it was the most popular on Amazon.
A SAD lamp specifically mimics sunlight in all the ways your body needs it to for regulating the circadian rhythm (most if not all filter out 99% any UV). While your wake-up lamp helps you get up, it probably doesn't do much to trick your body into thinking the sun is already up.
I notice a marked difference between a week with a SAD lamp in the winter and a week without. I'm pretty functional during the former and pretty lethargic with negative thoughts during the latter.
I use both a SAD visor and a SAD lamp. I also take antidepressants during the winter, and the SAD lamps still make a big difference.
My only other caution would be to get a lamp that is easy to position near your eyes. That model specifically states that it's best if it's 5 inches from your eyes. That's really close and with it's design, not going to happen without some additional stand. While this is about twice the price, it's very easy to get right next to your face without any additional efforts: https://www.amazon.ca/Circadian-Optics-Therapy-Bright-Spectrum/dp/B01IU9MMPI/ref=sr_1_2?dchild=1&keywords=Circadian+Optics+Lumos+2.0+Light&qid=1603377430&sr=8-2 This is the lamp I prefer to use.
This one! $40, and it's nice and small compared to the other models.
I've been using a SAD lamp for about 7 years at the advice of a therapist. It's definitely BRIGHT. The important thing is that you have to be somewhat facing the light (you can't have it beaming on your back, for example). I usually set it on the side of the my desk so I see it in my peripheral vision, but you should only have it on from 10-15 mins at a time (if you can handle that much).
As for effectiveness, I'd say it works overall. I find I have more energy and it helps me wake up in the morning/afternoon slumps, for sure. As for benefits to mood, it's hit or miss. I've always been on medication and gone to therapy while using SAD lights, so hard to say whether mood improvements are attributed to those, or the light. But I like the small boost I have in energy at least, so I'd say it works.
I have this: https://www.amazon.com/Nature-Bright-Sunlight-Daylight-Built/dp/B000W8Y7FY/ref=sr_1_2?crid=L2519P61CTTY&dchild=1&keywords=suntouch+plus&qid=1603291924&sprefix=suntouch+plus%2Caps%2C210&sr=8-2
not sure if that's what you're talking about. but I've been using that for years and I feel like it doesn't really do anything (maybe I'm not using it for long enough)... although as u/lrq3000 said above - i tested it with that app and it does say it's 1100 lux.