Are You Suffering From The Winter Blues? Light Therapy May Be The Answer.

Winter is here. With winter comes cold weather, shorter days, the stress of the holidays and for some a special kind of depression called Seasonal Affective Disorder. Seasonal Affective Disorder affects approximately 1% of the entire population, with greater percentages occurring in colder climates located further into the Northern Hemisphere.

For example, only 1% of residents of Florida are afflicted with Seasonal Affective Disorder compared to 4% that live in Washington D.C. while upwards of 10% of Alaskan residents suffer from this affliction..

Seasonal Affective Disorder and the winter blues are caused by the low levels of sunlight that occur during the winter months. A possible cause of this is that levels of serotonin are directly related to the levels of sunlight that you are exposed to and low levels of serotonin are thought to be behind symptoms of depression. People that suffer from Seasonal Affective Disorder are thought to be sensitive to light or the lack of in this case.

Another cause of SAD is the lower levels of melotonin. Levels of melatonin increase during periods of darkness. Melatonin is a sleep and stress related hormone. High levels of melatonin has been shown to cause depression. Again people with Seasonal Affective Disorder seem to be more sensitive to the lack of sunlight than the general population.

If you feel you are suffering from Seasonal Affective Disorder look at light therapy as a possible solution. There are a couple of reasons why light therapy is effective at combating Seasonal Affective Disorder or winter blues. During the winter, days are shorter and our exposure to sunlight decreases. One of the important chemicals in our brain that affects our moods, sleep cycles and levels of anxiety is a neurotransmitter called serotonin.

Serotonin is related to levels of sunlight. In other words, as exposure to sunlight increases so do our levels of serotonin. By increasing our levels of serotonin our positive feelings about oneself and life should improve.

The symptoms of depression and Seasonal Affective Disorder are quite similar:

• Oversleeping - most probably caused by the increased levels of melatonin
• Craving of high-carb foods - Baked potatoes, bread, spaghetti, oatmeal, bagels, rice
• Feelings of hopelessness - One of the symptoms of low serotonin levels
• Loss of energy
• Loss of pleasure in activities
• Sleep Problems - both melatonin and serotonin regulate sleep patterns
• Tendency to overeat
• Loss of concentration
• Anxiety
• Mood problems

If you feel any of these symptoms and they start in late fall or early winter and cease in the spring or summer you may have a Seasonal Affective Disorder. Although having Seasonal Affective Disorder can make you feel awful, it is treatable. The cure seems to be rather simple too, more light.

A light-box is simply a light that simulates the affects of sunlight. Of course the best treatment for Seasonal Affective Disorder would be actual sunlight, during the winter due to extreme weather conditions this may be hard or impossible. So, a light box is a great alternative.

Light box's or light therapy has been shown to be as effective as anti-depressants in many circumstances, especially for Seasonal Affective Disorder. Light boxes are full-spectrum lights and can be purchased without a prescription fairly easily online. Many companies specialize in these lights.

Get started by sitting under the light for about thirty minutes a day, or longer if no adverse effects are noticed. Nausea can occur for overuse, although it is rare. The light is most effective in the morning, this boosts serotonin levels and lowers melatonin levels. Serotonin provides us with feelings of well-being and confidence, and melatonin is related to sleep. Lower melatonin levels informs the body to wake up.

Another option for light therapy is for shift workers, rather than use it in the morning, use it before a shift. It helps to change the daytime sleep patterns. I found it highly effective to help me sleep and stay awake when I started working shift work.

If you suffer from Seasonal Affective Disorder winter doesn't have to be a time of year to regret, look into light therapy to alleviate the symptoms.