There are so many things to be said about the role of light in maintaining good mental health. As I write this it is late spring, and sunlight is streaming in through the window. These are good times for those of us who struggle with depression. But for those of us who struggle with mania or hypomania, watch out! The euphoria associated with that extra light can bring on episodes of runaway "up-ness." And what about those times of "light deprivation," as at winter solstice when the sun rises far too late and sets far too early?
Here are a few ways we can "manage" light. The first is to regulate our circadian rhythm. This refers to our 24-hour body clock and, in particular, the sleep-wake cycle. I have blogged previously about the need to maintain strict sleep regimen, going to bed at a set time every day and getting up at the same time every day. This can be difficult in the summer, when light wakes us up early, or convinces us bipoles we don't need sleep. I have found that blackout curtains and sleep masks can help. And at the opposite "pole," the darkness and cold of winter conspire with our depression, making us under-motivated to get out of bed. Here are two things you can do. First, use that smart thermostat to increase room temperature just prior to wake-up time. Then check out "sunrise alarms" available online. These simulate the increasing light as if the sun were coming up at your predetermined wake-up time. And be sure that this (and your regular alarm clock) is at some distance from your bedside. A snooze button is counterproductive, sorry to say.
I can also recommend use of an SAD light. (SAD stands for seasonal affective disorder). This is also known as phototherapy. It involves sitting under an SAD light for typically 30 minutes as soon as possible upon waking. Broad spectrum (white light) 10,000 LUX SAD boxes seem to be the norm and are readily available online. To me they are like sitting on a beach under bright sun, which is a good thing. Recently, I have switched to a blue light box. It has been found that blue light can be just as effective as white light, and at much lower LUX levels. Think of it as starting your day in a blue light spa. Either way these lights are not very expensive. They help to align your brain's 24-hour cycle. Scientists believe phototherapy works by balancing the activation of serotonin in the brain, which is a key component in mood regulation. And in the end, that's what we want.
As a Christian I'd like to recommend a different kind of phototherapy. I call it Christotherapy. In John 1 we are told that Jesus is the light of men (vs. 4). In Psalm 119 the psalmist tells God, "Thy word is a lamp unto my feet, and a light unto my path." (vs. 105) So here's what I do. Over breakfast I open my Bible (or a Christian book on my e-reader) and beneath my SAD light I do some "Christotherapy." I let the "Light of the World" realign my spiritual rhythms.
Blessings!
The Christian Bipole
Comentários