It's time for winter horror stories. Your peaceful sleep is interrupted by the sound of your alarm. You reach out from under the protective warmth of your blanket cocoon to quiet the noise. It's pitch black. Will I ever feel warmth again? You doze off, keep snuggling, and try to ignore everything on your to-do list.
Instead of fighting with the snooze button, many experts suggest establishing a morning routine that includes exposure to light, such as the sun or a lightbox.Morning light Set your body clockKnown as the circadian rhythm, it helps you sleep at night, and light Common treatments for seasonal affective disorder. Also called SAD, seasonal affective disorder Depression is a type of depression that affects about 5% of American adults during the winter. Most prevalent in the cold season, experience symptoms of depression — Persistent sadness, low energy, loss of interest in hobbies, etc. — Same goes for summer.
It is unclear why bright light has a mood-enhancing effect on SAD patients. Norman E. Rosenthalthe psychiatrist First identified SAD “One theory is that your eyes are most sensitive first thing in the morning because you've been sleeping all night,” says Rosenthal, who also wrote the book. Overcoming SAD: A guide to health and happiness in all seasons.
Experts say exposing your eyes to lots of bright light right after you wake up is one of the most effective ways to reduce the effects of SAD. improve sleep quality whole. But what to do if you're lacking a morning routine? Here's how to get into the habit of letting in the morning light, whether you wake up before dawn or reluctantly roll out of bed at 7 a.m. Here's some guidance.
Please lighten up as soon as possible
The suggestion of getting bright light “first” is a bit vague. Can I brush my teeth first?Expert consensus is to get plenty of morning light Before 8amsay paul desanDirector of. Winter depression research clinic At Yale University School of Medicine. If you're not an early riser or have a schedule that doesn't allow you to wake up before 8 a.m., try to get 30 minutes of light exposure if possible, Desan says. (“Make sure you go to the bathroom and finish any morning chores you need to do,'' says Rosenthal.) “What happens very quickly is that within a week or two you'll find it easier to wake up. ” says Mr. Desan. Wake up early.”
Those who wake up in the dark, dawn simulator. Most often, this comes in the form of an alarm clock with a light that gradually gets brighter, imitating sunrise. “Given the eye's sensitivity to early morning light, having this device that slowly turns on the light in the morning could work even when the eyes are closed,” Rosenthal said. states. Another option is an overhead his light that you can set on a timer to turn on 30 minutes before he's scheduled to wake up.
Light intensity is important
The research revealed that “Optimal” dose Morning light refers to 30 minutes of exposure to light with an intensity of 10,000 lux. “10,000 lux is a lot of light,” Desan says. “It's like being outdoors in July.” To compensate for the winter sun's brightness (or lack thereof), people living in North America need to spend more time outdoors to get enough light. there is. 60 minutes at 5,000 lux (Brightness equivalent to a cloudy day) or 2,500 lux (5 times the intensity of bright office lighting) for 120 minutes.
The high quality light box is designed to provide 10,000 lux of brightness. Both Desan and Rosenthal are proponents of light therapy using light boxes as an efficient and effective way to combat SAD. At Daesan's clinic, We have suggested some light boxes that are as bright as advertisedwith The lowest price is around $125. “I would buy a high-quality device and start using it when I can wake up,” says Desan.
No, why not try it? However, the brightness of the phone is not enough. “Sorry, I've measured it and it's nowhere near 10,000 lux,” Desan says. Looking at your phone in the morning doesn't negate the positive effects of light on SAD or improve your mood, he says. Light from electronic devices can interfere with your night's sleep, so use them sparingly in the hours before bed.
how to get light
In addition to a light box, don't underestimate the power of natural light. Rosenthal says a morning walk or run is beneficial regardless of the time of day or cloud cover. “When you look up at the sky, there's a vast dome with light pouring down from it,” he says. “A light box, on the other hand, is actually a small area, which means that when you look at light from the sky, more of your retina is exposed to the light.”
If you select Lightbox, do the following: sit within about 1 foot of And the light should be directed towards your face. Rosenthal says you can place it behind your computer or laptop and check your email while soaking up the morning light. If you use a lightbox too slowly, you can experience problems such as: Difficulty falling asleep afterward.
If you don't have 30 minutes to spare or can't justify purchasing a light box, there's no need to stress. The sooner you can get bright light, Rosenthal says, the more beneficial it will be.
Setting a morning light routine and sticking to it is also practical for people who fall asleep easily. Whether you want to bring some sunshine into your bedroom or welcome it outdoors, exposure to sunlight will improve your mood and make waking up early feel less of a chore. (Please don't forget to apply sunscreen.)
