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Circadian Optics Light Therapy Lamp - UV-Free LED Light Sun Lamp with 10,000 Lux for Sleep Aid, Brain Booster, and Stress Relief. Full Spectrum Sunlight Lamp for Work from Home - Lumos (White)?
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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!
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.
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 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.
I bought this one. It’s fancy.
Actually, I bought it because it takes up less desk space. I’ve had if for about a year. I think it works as expected.
Obvious (unsolicited) advice is obvious, but I did actually, religiously, same time every morning, use one of those lamps, and it honestly did help. But it takes creating a habit out of it. This was on fervent advice of my shrink, who told me many, many of her patients tried and felt it did nothing because it's a challenge to prioritize it daily. But she also reported (and I can confirm, from my experience), that IF people managed to do it daily -- for 20 min or so, even! -- it did produce noticeable results.
This is the one I have. It's handy. Works great.
I guarantee this can be easily solved with a circadian light and some extra care with both routine, and if you want to go the extra mile, blue light from electronics. Gaming causes this in a lot of people.
Buy a light off of amazon, you want one with a sufficient lux output and good ratings like this one.
Set an alarm for the time he wants to wake up, and no matter what for two weeks, have him wake up at that time and spend an hour in front of that light. He can do it while on the computer. No sleeping in on the weekend, it needs to be constant at first to work. The time you go to sleep shouldn't matter as long as you wake up on time at first, and it will correct itself later.
He should notice a difference going to sleep by the fourth day, it should be easier to go to sleep, and easier to wake up when the alarm hits.
Turn on the blue light filter on the phone and computer to go down at sunset, some games will deactivate the filter on PC and that's fine. At the end of the two weeks you shouldn't even need the light anymore, only need to go to sleep and wake up on time. If gaming constantly causes him to stay up two hours late or he naturally can't keep rhythm, you may need to use the light once a week etc.
Yup, I recently bought this inconspicuous one and it sits on my desk at work. It's not too expensive and doesn't take up a lot of space either.
Talk with your therapist and get a prescription if you want to write off the purchase or have insurance/FSA cover it, but something like this
Circadian Optics Lumos 2.0 Light Therapy Lamp | Ultra Bright 10,000 Lux Full Spectrum LED Light (White) https://www.amazon.com/dp/B01IU9MMPI/ref=cm_sw_r_cp_apa_fik4Bb0AYAF62
https://www.amazon.com/gp/product/B01IU9MMPI/ref=ppx_yo_dt_b_asin_title_o09_s00?ie=UTF8&psc=1
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 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 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.
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.
If you have issues with winter, buy one of these. My whole family has SAD and these things are like magic for us.
This (https://www.amazon.com/dp/B01IU9MMPI/ref=cm_sw_r_cp_apa_fab_rN1zFbDMV587Z) is the one I got in January of 2018 and I really like it. It went down in price a bit too.
You might have Seasonal affective depression, which is a real issue in a place as gloomy as fall/winter stony brook
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You could try taking vitamin D, or purchasing a daylight lamp from amazon such as this one:
https://www.amazon.com/Circadian-Optics-Therapy-Spectrum-Adjustable/dp/B01IU9MMPI?ref_=fsclp_pl_dp_1
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