The New York Times - USA (2020-11-15)

12 REMB THE NEW YORK TIMES, SUNDAY, NOVEMBER 15, 2020

The darker winter season ordinarily brings
about lethargy and melancholy in many of
us, but this is no ordinary winter. With co-
ronavirus outbreaks surging around the
country and scuttling social activities, cou-
pled with a stressful and protracted election
season, medical professionals are predict-
ing a long winter for those who suffer from
seasonal affective disorder and other forms
of winter depression.
“People in many communities are being
asked to stay indoors as much as possible,”
said Dr. Zena Samaan, an associate profes-
sor of psychiatry and behavioral neurosci-
ences at McMaster University in Ontario.
“That goes against all the mental health ad-
vice we usually promote to people.”
If the shortening days are affecting you
physically and mentally — sparking anxi-

ety, fatigue, loss of pleasure, disruptions to
sleep or appetite — you’re most likely famil-
iar with seasonal affective disorder (SAD),
an often debilitating malaise caused by day-
light deprivation that typically lifts as win-
ter fades into spring and summer.
SAD can be diagnosed only by a medical
professional, said Dr. Teodor Postolache, a
professor of psychiatry at the University of
Maryland School of Medicine, and it isn’t a
one-off experience: For a clinical diagnosis,
a person must experience seasonal remis-
sion and a reawakening of the depression in
multiple winters — not necessarily consec-
utive, but more than one.
Dr. Postolache has studied and diagnosed
the condition in people of all ages and races,
and while SAD and “holiday blues” are of-
ten conflated, not all depression that occurs

during winter months is necessarily SAD,

he said.

Dr. Jamie Zeitzer, an associate professor

of psychiatry and behavioral sciences at

Stanford University, said the biological trig-

gers for the condition are unclear, “but the

hypothesis is that an increase in melatonin

production caused by longer winter nights

may trigger SAD in vulnerable people.”

“Light has some fairly potent biological

effects on the brain,” he continued, particu-

larly in regulating melatonin production

and sleep-wake rhythms.

Because SAD is so strongly tied to light,

therapy lamps, which are sometimes called

light boxes, can be a powerful and easy way

to treat the disorder at home. The lamps uti-

lize dozens of bulbs to imitate sunlight, and

are ensconced in casing designed to protect

you from harmful UV rays. They beam up to

10,000 lux — lumens per square meter — of

light in short distances, about the same

amount as sunlight on a clear day. They

don’t require a prescription and are gener-

ally eligible for reimbursement with a flexi-

ble spending account, health savings ac-

count or a health reimbursement arrange-

ment.

While light therapy is not the only treat-

ment for SAD and the less-severe “winter

blahs,” it is among the most powerful. The

key is doing it “consistently and properly,”

Dr. Zeitzer said. “Finding the brightest,

most comfortable light that you’re willing to

use on a daily basis is what matters most.”

As a staff writer at Wirecutter, the New

York Times Company that reviews and rec-

ommends products, I’ve tested several

light-therapy lamps of varying shapes,

sizes and brightness, from dim lamps the

size of a kitchen trivet to beaming behe-

moths that take up most of a full-size desk.

(Before buying one, discuss your circum-

stances with a doctor who has experience

guiding light therapy, as the devices can

cause side effects if used improperly or in

people with certain medical conditions, in-

cluding migraines and non-SAD mood dis-

orders.)

When shopping for a light-therapy lamp,

consider where you’re most likely to use it.

Then you can decide whether to prioritize

features like portability or mechanical ad-

justability. (Most portable lamps are not ad-

justable, whereas heftier lamps can be ad-

justed.) The size and brightness of the sur-

face determine how much therapeutic light

you receive, and how long you need to sit

there for the greatest benefit.

The FDA does not test, approve or regu-

late light-therapy devices, so shoppers are

beholden to manufacturer’s claims of sitting

distances — ranging from mere inches to

around two feet — for maximum efficacy.

Most light-therapy lamps deliver 2,500 to

10,000 lux, though according to Dr. Samaan

and other doctors we interviewed, 10,000

lux is the minimum for a SAD lamp to be

therapeutically effective. So look for a mod-

el the manufacturer says emits 10,000 lux

(as most reputable brands do).

Wirecutter’s top pick, the Carex Day-

Light Classic Plus ($115), has been used in

academic research, and on its highest set-

ting it projects 10,000 lux of light. The lamp

has an especially large light surface (15.5 by

12.5 inches) and is affixed to an adjustable

tabletop base, so you can position yourself

beneath the light while working on a laptop

or reading a book. Most lamps with smaller

light surfaces require that you sit closer to

them, and for longer, to receive as much

light.

A more streamlined lamp that’s nearly as

large and also emits 10,000 lux is the North-

ern Light Technologies Boxelite ($190),

which is also best used on a table or desk. If

you’d prefer a portable and less expensive

lamp, the Verilux HappyLight Luxe ($70) is

a compact tabletop model that emits 10,000

lux, according to its manufacturer.

Some newer models come with onboard

gadgetry such as alarm clocks and wireless

phone charging. However, nice aesthetics

and superfluous add-ons tend to make for

higher price tags and no additional therapy.

Whichever model you prefer, any high-

quality, effective therapeutic lamp should

emit white light (not blue), and it should use

either LED or fluorescent bulbs, not incan-

descents. The bulbs should be fitted with a

permanent plastic cover to absorb ultravio-

let radiation, which is potentially dangerous

for your eyes.

Just as you shouldn’t ever stare directly

into the sun, you should never look directly

at a shining light-therapy lamp. “Staring at

the light causes macular degeneration,” Dr.

Postolache warned. “Peripheral vision is

what you want to stimulate.” So treat your-

self while you’re focused on something else,

such as paying bills. “Or better yet,” he said,

“doing something that you enjoy that helps

you relax.”

Indeed, simply setting aside time for light

therapy can be its own benefit. “Everyone’s

home all the time now, nonstop busy with a

lot of responsibilities, but light-therapy

treatment creates an opportunity to just sit

and paint one’s nails or read a magazine,”

Dr. Postolache said. “That time sitting with

the lamp creates the benefit to having some

time for yourself that may in itself increase

the efficacy of this treatment.”

When shopping for a lamp,

consider where you’re most

likely to use it and whether to

prioritize portability or

mechanical adjustability. The

Carex Day-Light Classic Plus,

above, has an adjustable

tabletop base. The more

streamlined Northern Light

Technologies Boxelite, left,

offers the same power. The

Verilux HappyLight Luxe, right,

is portable and less expensive.

CALEIGH WALDMAN

The key is using the

light consistently

and properly.

TECHNOLOGY

Light-Therapy Lamps Can Help Brighten Dark Days

Whether you suffer from seasonal affective disorder or simply the

winter blahs, you may find relief with the proper product.

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