Beat the Winter Blues: Daily Light Therapy Shown to Stabilize Sleep, Boost Energy
Paris, France - As winter descends and daylight hours dwindle, millions grapple with seasonal affective disorder (SAD) and a general dip in mood and energy. But a consistent, daily regimen of light therapy - not just a single session – offers a scientifically-backed solution to combat these effects by regulating the body’s internal clock and hormone production, experts say.
While a single light therapy session offers limited benefit, sustained daily exposure, particularly during the darkest months, allows the body to adjust and maintain a healthy rhythm. This is crucial for those experiencing SAD, a type of depression linked to changes in seasons, but can also benefit anyone feeling sluggish or experiencing sleep disturbances during winter. Light therapy doesn’t just address melatonin levels; it also helps reset the body’s natural temperature cycle,impacting both sleep and energy.
How Does It Work?
Light therapy involves sitting in front of a specialized lamp that emits a luminous, full-spectrum light mimicking natural sunlight. It’s not about staring at the light, but rather positioning the lamp in your visual field, slightly above eye level, as if it were a window. Optimal distance typically ranges between 30 and 50 centimeters, allowing you to concurrently engage in daily activities like reading, having breakfast, or working. The key is integration into a routine, making exposure a seamless part of your day.
Choosing the Right Lamp
Not all light therapy lamps are created equal. Experts emphasize the importance of selecting a device with specific certifications and features:
* Medical CE certification: Guarantees safety and compliance.
* UV-free: Protects eyes and skin.
* Large luminous surface: ensures homogeneous light exposure.
* Verified intensity: The lamp should deliver the stated light intensity at the recommended distance.
Avoid small, uncertified, or fancifully-designed lamps, as they may not provide sufficient light for therapeutic benefit.
“morning light not only regulates melatonin, it also helps reset the natural cycle of body temperature, a key marker of our internal clock,” explains research. “By slightly advancing this thermal rhythm (which drops at night and rises during the day) light therapy helps stabilize sleep and energy.”
