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How To Beat The Winter Blues This Season

As winter darkness descends and millions of Americans experience seasonal affective disorder, researchers have confirmed that a surprisingly simple treatment works as effectively as antidepressant medications. Light therapy involves sitting in front of a specialized bright light box emitting 10,000 lux for just 20 to 30 minutes each morning. This approach has been proven since the 1980s to significantly improve SAD symptoms by regulating circadian rhythms and balancing serotonin and melatonin levels in the brain. Dr. Dorothy Sit, a psychiatrist at Northwestern University, explains that using a light box every day throughout fall and winter can produce an enduring effect that reverses symptoms like oversleeping, carbohydrate cravings, fatigue, and low mood.

What makes light therapy particularly attractive is that it starts working within just one week for most people. Antidepressant medications often take several weeks to kick in and can cause side effects like nausea, weight gain, and sexual dysfunction. The light boxes are about 20 times brighter than ordinary indoor lighting and help reset your body’s internal clock that drifts out of sync during darker months. For optimal results, experts recommend using the light box first thing in the morning rather than at night, positioning it at a downward angle to avoid glare, and starting treatment in early fall before symptoms fully develop.

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