Sunshine is an excellent (and preferred) way to get the Full Spectrum light. Obviously a person shouldn't look into the sun! Dr. Nedley says the person needs to have the full spectrum light directed to their face and eyes so that it is activating the pineal gland (that's for full spectrum--for a blue spectrum light, read the instructions carefully.) It seems most light companies say you don't have to look directly into the light to get the benefit. I personally think it depends on the individual, and suggest you just experiment with it. You could get bright light while walking, etc. The problem is getting the sun at the needed times (like 6 a.m or within 10 minutes of awakening.). In Utah, that's not going to happen most of the time. But if you can't afford a light, just do the best you can.
If you only have depression, the Blue Spectrum may be the most effective because the Full Spectrum has red rays which are sedating, (and many with depression don't need that). Therefore, if the person also has anxiety or bipolar tendencies, Full Spectrum may be the best. Blue Spectrum is very concentrated, and you use it a lower amount of time than Full Spectrum. Dr. Nedley's program director, Paula, has found the blue is fine for someone with bipolar tendencies, but that they need to adjust the amount of light depending on their current state.
If you feel no effect with just being in the light, then you should probably try to have the light lined up so that it is hitting your nose and eyes correctly (for full spectrum light, again, for blue light follow the instructions you get with the light.) For full spectrum, you may just sit in front of it comfortably within so many inches (like 12-18 or so), and have it square with your face, eyes, and nose. The light should come with instructions, and it is important to use it correctly to get the full benefit. If someone with bipolar tendencies or anxiety does use blue, they just need to decrease the time they're using the light if they notice anxiety or excitability.
Here is some really helpful information on using bright light therapy (Source: Dr. Nedley.)
- Bright Light is one of the most effective therapies for Postpartum Depression.
- For PMS, use the light from 7-7:15 p.m.
- The Blue rays
are especially good for hormonal imbalances. (i.e. Postpartum and PMS,
etc.) (Men can have hormonal imbalances too, although it's not as
common.)
- Blue light is
tested for ocular safety, and does not react with photosensitizing
medications, but check precautions and use your own judgment.
- For Circadian Rhythm Normalization, the person needs the light BEFORE 7a.m., and within 10 MINUTES OF AWAKENING. It's okay to go back to bed after, but it needs to be done ideally at 6 a.m.
- Use Blue Spectrum light for 15-20 minutes, and Full-Spectrum for about 5 minutes longer or so.
- For Early
Morning Wakening (waking during the night (3-5 a.m.) after having gone
to sleep), it's good to get the light upon waking (NOT DURING THE EARLY MORNING AWAKENINGS) in the morning, and then in the early afternoon, like 1:30p.m.
- For Insomnia,
it's good to use the light first thing in the morning, and again between
3-4 p.m. Again, outside light is fine. You could do this while
walking and deep-breathing.
- For Depression, early morning is the best time to get the light, but evening works too.
- Certain
antidepressants combined with white full spectrum light may cause eye
damage (please check your medication.) If you can't look into the
light, you can shine it on the back of your knees.
- High blood pressure is also mentioned as a precaution to white light therapy.
- You can direct the light to the back of your knees if you cannot look into the light.
- Please get a high quality light from a respected source, or if you choose to build one, please read up on screens for full spectrum lights.
- For further information, check out this blogpost: http://depressionhealinginsights.blogspot.com/2009/10/light-box-at-bountiful-costco.html
- * Follow the directions for a blue spectrum light. Do not look directly into the light.
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