Support in the fall and winter
Light is more important for health than many people realize. And certainly in the fall and winter we sometimes run out of light. It is best to go outside enough, but if that is not possible, different lamps can offer a solution.
Humans are basically diurnal animals that live outdoors. You therefore need light for a whole range of cognitive functions such as alertness, concentration and reaction speed. Your internal clock is also set for daylight: you get up when it gets light and fall asleep when it gets dark. Insufficient light often causes problems and you get too little energy.
Mood
Light also has a strong influence on mood. Of course it is very nice to light candles on dark days, but most people only become really happy on a sunny day. And that is not surprising, because as soon as you perceive light, a chemical reaction starts in the brain. That is also the reason why many people with winter depression or winter blues benefit from light therapy.
In the case of depression, light therapy is done in consultation with a doctor and in an outpatient clinic. In case of sleeping complaints or a winter dip, you can also purchase a lamp yourself from a pharmacy, home care store or medical specialty store. Consultation with your doctor remains a good idea, especially if you are taking medication or have an eye condition.
Daylight lamp
Light therapy uses a daylight lamp. This lamp has a light intensity of about 10,000 lux, which is comparable to direct sunlight. Depending on the light intensity, you will have to sit in front of the lamp for 30 minutes to an hour for five to ten days.
During the light therapy you allow the light to fall into your eyes, so it is important that the UV light is filtered out by a lamp. However, you don’t have to look into the lamp all the time. Reading, working, watching television or eating is fine during the session, as long as you occasionally look towards the lamp.
It is best to use a daylight lamp in the morning or in the afternoon. If you sit behind the lamp at the end of the day, you run the risk of sleeping problems. When you use the lamp correctly for sleeping complaints, it sometimes works in the evening. Especially if you are already tired early in the evening. If you have trouble getting up, you may benefit from morning light therapy.
Light alarm clocks
Another option if you have trouble waking up is a light alarm clock. Such an alarm clock simulates the sunrise (and sunset). The light from the lamp gradually becomes brighter, gradually waking you up. You can perceive light during sleep and because the room is slowly lit up, your body prepares for waking up. It is certainly not a panacea, but especially in autumn and winter – when it is still dark outside in the morning – a light alarm clock can help. The light from the alarm clock is often not much more than 300 lux: it is therefore not suitable as a daylight lamp.
Outwards
Although lamps are a nice tool, nothing beats natural daylight. For example, make sure that your workplace is close to a window and go outside as much as possible. Getting outside for 15 to 30 minutes every day makes a difference. Do this between 11 a.m. and 3 p.m. The sunbed is not an alternative to daylight – partly due to the risk of damage to the eyes.
