Brighten Your Mood with Light Therapy – It Works!

Ah, winter in Canada. It’s a season of snow, ice, and cozy evenings by the fire—but let’s be honest, it’s also a season of endless darkness. Many Canadians wake up before the sun rises, trudge through their day under gloomy skies, and come home in the pitch-black night.

For some, especially in places like Prince Rupert or Vancouver where sunlight feels like a rare gift, this lack of brightness can take a serious toll on mental health.

If you’ve ever found yourself feeling unusually tired, moody, or just “off” during these darker months, you’re not alone. This phenomenon, often called the “winter blues,” can escalate into a more serious condition known as seasonal affective disorder (SAD).

According to the Canadian Mental Health Association, about 2–3% of Canadians will experience full-blown SAD in their lifetime, while another 15% face a milder version of it.

The good news? You don’t have to just suffer through it. Let’s dive into what SAD is, why it happens, and—most importantly—what you can do to feel better.

Causes and Symptoms of Seasonal Affective Disorder

There are 2 types of SAD:

1. Fall-onset. Also called winter depression, the most common type of seasonal affective disorder begins in the late fall to early winter months and ease during the summer months.
2. Spring-onset. Known as summer depression, and much less common, symptoms begin in late spring to early summer.

The exact cause of SAD is unknown, however it’s believed that the lack of sunlight decreases serotonin levels, also known as the feel-good hormone, and increases melatonin, the sleep hormone.

This happens because sunshine helps us produce vitamin D, an essential contributor to serotonin levels. Additionally, vitamin D helps with brain development, inflammation reduction, and helps us maintain bone density among other important tasks for this vitamin powerhouse.

Shorter winter days signal the brain to produce more melatonin which can lead to sleepiness and fatigue, even when you’ve had enough sleep. With both melatonin and serotonin levels out of balance, it can be hard for your body to adjust to seasonal changes.

SAD may run in families, with 13–17% of people who develop SAD having an immediate family member with the disorder. Symptoms include:

• Depressive symptoms: sadness, lack of energy, and difficulty concentrating.
• Physical symptoms: changes in sleep, appetite, or weight.
• Emotional symptoms: irritability, social withdrawal, and feelings of hopelessness.

Coping Strategies and Treatment

Seasonal affective disorder and the milder form “winter blues” share overlapping symptoms but differ in severity. For Canadians who suffer from winter blues, it’s great to know that help is not a light year away. Banish the darkness with a simple light therapy regime combined with a few of the other lifestyle adjustments found below. Relief can be had quickly and easily!

1. Light Therapy
   • Why it works: Exposure to bright, artificial light mimicking sunlight improves mood and energy levels by regulating melatonin and boosting serotonin.
   • Best for winter blues: Shorter light therapy sessions (15–30 minutes daily) using a 5,000–10,000 lux lightbox in the morning can significantly reduce symptoms.
   • Effectiveness: Many people see improvements within 1-2 weeks of regular use.
2. Lifestyle Adjustments
   • Maximize natural light: Bundle up and spend time outdoors during daylight hours, especially in the morning. Even on cloudy days, exposure to natural light is beneficial.
   • Exercise: Aerobic exercise (e.g., walking, yoga, skiing or jogging) enhances mood by releasing endorphins and improving energy.
   • Social connection: Engaging in social activities and maintaining relationships helps combat feelings of isolation.
   • Diet and supplements: A nutrient-rich diet, along with supplements like vitamin D, can support overall health and mood regulation.
3. Mindfulness and Stress Management
   • Practices like meditation, deep breathing, and gratitude journaling help manage stress and negative emotions often associated with winter blues.

For Canadians who experience severe seasonal affective disorder, treatment needs to address more intense depressive symptoms and significantly impaired functioning. As with winter blues, light therapy is the go-to treatment for SAD. Meet with your healthcare provider to discuss which of the following would work for you.

1. Light Therapy
   • Usage: Daily exposure to 10,000 lux light therapy boxes for 20–30 minutes in the morning.
   • Timing: Consistency is key. Starting treatment in early fall (before symptoms worsen) and continuing until spring ensures the best outcomes.
   • Clinical results: Studies show that 60–80% of individuals with severe SAD experience symptom relief with proper light therapy.
2. Psychotherapy (Cognitive Behavioral Therapy for SAD, or CBT-SAD)
   • What it is: A structured form of Cognitive Behavioural Therapy (CBT) designed to help individuals identify and challenge negative thought patterns and behaviours associated with SAD.
   • Effectiveness: CBT for SAD has shown long-term benefits, reducing recurrence and equipping individuals with coping mechanisms.
3. Medication (Antidepressants)
   • Selective Serotonin Reuptake Inhibitors (SSRIs): Medications like fluoxetine (Prozac) and sertraline (Zoloft) can help regulate serotonin levels in severe cases.
   • When to use: Antidepressants may be prescribed when light therapy and lifestyle changes are insufficient, or for individuals with recurrent SAD episodes.
4. Vitamin D Supplementation
   • Why it helps: Low levels of vitamin D have been linked to depressive symptoms, especially during winter months when sun exposure is minimal.
   • Dosage: Consult a healthcare provider to determine the appropriate daily dose (typically 1,000–4,000 IU for most adults).
5. Combination Therapy
   • Combining treatments (e.g., light therapy and CBT-SAD) often yields the best results for individuals with severe SAD.
6. Other Therapies
   • Dawn simulators: Alarm clocks that gradually increase light intensity, mimicking sunrise, to support a natural wake-up process.
   • Negative air ionization therapy: Some studies suggest that exposure to negatively charged air particles may improve symptoms.

Winter Blues vs. Serious Seasonal Affective Disorder

How Does Light Therapy Work?

Light therapy is just what it sounds like – it’s exposure to bright artificial light that mimics natural sunlight. It’s highly effective and can easily be done in the comfort of your own home for a relatively small investment.

If you’re new to light therapy, it’s worth exploring—it’s easy, affordable, and can make a huge difference. Numerous product types for light therapy are available on the market today. When selecting a light therapy device, consider factors such as light intensity, design, portability, decorative and functional aspects and additional features to ensure it aligns with your specific needs. Popular picks include:

Light Therapy Boxes

The Carex Day-Light is a large, high-intensity light therapy box delivering 10,000 lux of glare-free white light. It features adjustable height and angle for optimal positioning with a broad surface area that ensures even light distribution.

Desk Lamps

The Circadian Optics 2.0 desk lamp is a sleek, modern lamp providing 10,000 lux brightness with adjustable angles. It features three brightness levels and a compact design suitable for desktops.

Dawn Simulators

The Philips Smart Sleep is an alarm clock that simulates sunrise to wake users naturally. Gradual light increases over 30 minutes with natural wake-up sounds.

Wearable Light Therapy Devices

The Luminette 3 is a portable, wearable light therapy device worn like glasses delivering 1,500 lux per session. Each session lasts around 20 minutes.

Floor Lamps

Canadian-made, durable, and designed for maximum UV-free light exposure, the Northern Light Technologies Floor lamp is designed to deliver 10,000 lux at a comfortable distance. Featuring adjustable height and angle, the stylish design is suitable for living spaces as it combines effective light therapy with home décor aesthetics.

Negative Air Ionizing Light Therapy

The Sun Touch Plus Light and Ion Therapy Lamp features a 10,000 lux light therapy with a 45-degree angled light for maximum effectiveness and Ion therapy to enhance mood.

You’re Not Alone

Winter can be tough, but the key is recognizing when you’re struggling and taking steps to support yourself. If you suspect you might have SAD, don’t hesitate to reach out to a healthcare provider. They can help you find the right combination of treatments, whether that’s light therapy, lifestyle changes, or something else entirely.

Remember, while we can’t control the seasons, we can control how we respond to them. So, bundle up, embrace the light (real or artificial), and take charge of your winter wellness. You’ve got this!

Have your own tips for tackling the winter blues? Share them with us on social media or drop us a line at info@thehealthinsider.ca. We’d love to hear from you!

~Read more from The Health Insider~

• 
  Cheer Up and Live Longer: The Link Between Optimism, Joy and Health
  Can optimism really help you live longer and stress less? The surprising benefits of positive thinking may cause you to rethink your mindset.
• 
  Brighten Your Mood with Light Therapy – It Works!
  From light therapy to lifestyle hacks, explore how Canadians are tackling seasonal affective disorder and beating the winter blues.
• 
  CBT (Cognitive Behavioural Therapy) is Transforming Lives
  From depression to chronic pain, explore why CBT is the go-to therapy for transforming mental health and fostering positive change

The information provided on TheHealthInsider.ca is for educational purposes only and does not substitute for professional medical advice. TheHealthInsider.ca advises consulting a medical professional or healthcare provider when seeking medical advice, diagnoses, or treatment.