If you’re feeling down, depressed, or starving for light this time of year, you’re not alone. Daylight saving time ended this week, ushering in the long, dark winter season across the northern hemisphere. As the days shorten, many of us begin to experience negative mood changes such as seasonal depression.
About 6% of Americans will suffer from Seasonal Affective Disorder (SAD), a condition caused by reduced exposure to sunlight which can result in excessive sleep, insomnia, increased appetite, depression, and sluggishness. Another 14% will experience seasonal mood changes to one degree or another. These percentages go up in countries with even less daylight – in many Nordic regions, 15-20% of the population experiences SAD.
Causes
The root cause of SAD is a lack of sunlight. As one’s exposure to full-spectrum light decreases in the winter, changes begin in the hypothalamus of the brain, which regulates our circadian rhythms. Many mammals enter a hibernation phase during the long winter months, and humans are not immune to this seasonal change.
Less light exposure increases the release of melatonin in the brain, which can cause us to feel depressed, hungry, and eager to spend more time in bed – just like a hibernating bear. However, modern life doesn’t slow down just because the seasons change, and we are still expected to work and play according to a fixed schedule. People with SAD also have a higher risk of substance abuse and suicide, making this a potentially serious condition.
Treatment
Symptoms of seasonal depression generally resolve on their own as the season changes, but for those who suffer debilitating side-effects, there are effective treatments. While counseling and anti-depressants may be prescribed, the most successful treatment is exposing oneself to more sunlight. Spending more time outside during daylight hours isn’t always possible, however, so light therapy is often recommended.
Light therapy, in which one spends more time under a full-spectrum light that mirrors the type of light emitted by the sun, can suppress and even resolve one’s symptoms. Light boxes or lamps which use the patented Microsun lighting system can deliver bright white light with more light in the blue and green spectrum – more like real sunlight. Exposure of thirty minutes to two hours a day can be enough to alleviate symptoms. If you feel you are suffering from seasonal mood changes, be sure to speak to your doctor.
To find out more about the Microsun lighting system, click here.
