How to Use a Full Spectrum Light for SADD
Since the early 1980s, full-spectrum lights have been used to treat people with seasonal affective disorder and depression (SADD). If you are suffering from symptoms of these disorders, spending some time each day in front of a "SADD light" can be an effective treatment. This treatment requires investment in a light and some time every day, along with some experimentation with timing and duration of use for maximum effects, but it can dramatically change your mood in just a few days.
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Instructions
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Place the full-spectrum light on a desk or table, and sit close by, oriented toward the light. Your eyes should be opened, but not directed toward the light, instead focus on things illuminated by the light, such as a book, notebook, laptop or meal.
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Determine the amount of time you will spend in front of the full-spectrum light, depending on its strength. An average light will be about 10,000 lux. A weaker light will require more time while a stronger light will require less. A half hour a day is an effective treatment for many with 10,000 lux lights.
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Use the full-spectrum light every day. Although some people can skip a day or two without diminishing the effects of the light, a break in regular use can cause the effects of seasonal affective disorder and depression to resume in just a few days for some.
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Experiment with duration and timing of exposure. As people respond differently, tweaking your use of the full-spectrum light can help it to have the best effects on your mood. Some respond better to more exposure, while this can cause jittery and restless feelings for others. Some also respond better to using a full-spectrum light in the early morning. After experimenting, you can set a regular routine.
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Continue use until the end of the season or period you are affected by seasonal affective disorder or depression. Unlike some treatments that cause a permanent change, the effects of full-spectrum lights will end with use.
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Tips & Warnings
If eye irritation persists more than the first few days of use, sitting further from the light, using it for shorter durations, or installing a humidifier may help. Tilting the light or using eyeglasses that screen out blue light also can help. If reddening of the skin occurs, try using filters that block out UV light, a different kind of light or sun screen lotion.
