Winter Blues Got You Down? Here’s a Simple Fix!

Aside from exercising and going outside, using a special light lamp can treat the seasonal condition known as "winter blues." Especially this year, people forced to stay home due to lockdown or work-from-home arrangements may experience heightened melancholy. This seasonal malaise is a normal phenomenon caused by the brain's confusion from seasonal changes and can affect anyone. Boston University claims that 10,000,000 Americans experience low mood during winter months, as the sun sets by 5:30 PM in many parts of the U.S.

Staying home all day can cause various functional problems. Studies on office workers confined indoors for most of the day show a range of issues: mood changes, shifts in food preferences, and a drop in Vitamin D levels, among others. Even in normal years, winter prompts people to stay inside, and the pandemic has intensified this problem.

So why is this sadness more common in winter? It turns out cloudy skies are the main culprit. Melanopsin cells in our eyes detect light to keep time, and cloudy skies can hinder this process. One treatment method is a special lamp that emits "natural-like light" indoors or in the office. When our brain senses the light disappearing, it cues increased melatonin production in the pineal gland. However, it's not only evening light scarcity that boosts melatonin; daily light exposure also contributes to nighttime melatonin creation.

To replace natural light, a treatment lamp should provide between 5,000 to 10,000 lux compared to the 800-900 lux from early evening skies or 100-400 from typical indoor lighting. Research shows that such a lamp is an effective treatment for winter blues. Reducing blue light from screens combined with this lamp can address the problem well.

Still, to achieve the desired results, the lamp should be used at the right times—not too early or too late in the day. Another side effect might be headaches, and be sure to consult a doctor if you're using medications alongside the treatment. Nevertheless, studies highlight that using a lamp can be a good, inexpensive, and effective way to treat the familiar wintertime blues, especially these days.