Written by Marissa Hoen | April 14 2021
If you’ve ever worked with me at MOVE on a sunny day, you’ve probably heard my motto, “Nothing can get me down on a day like this!” I have noticed both in myself and in those around me that the sunlight hours can change our attitudes for the better. As spring has arrived, we can all feel the effects of the sun more regularly showing its face.
Despite living in one of Canada’s sunniest areas, in Victoria we see a lot of gray a lot of the time. Especially through the winter season, this can lead us to feel more sluggish, sad, and not quite ourselves. Those that experience seasonal affective disorder, or SAD, feel symptoms of depression and fatigue during the winter months, often peaking in the spring (Kent et al., 2009). As I too have felt my moods change with the season, I wanted to try light therapy to see what all the hype was about! A few weeks ago I had my very first session of Light Therapy with Maggie Calder. I left feeling lighter and happier with a want to understand a bit more about why light is so important for us humans.
Benefits of sunlight exposure
(Razzaque, 2018; Lam et al., 2006; Kent et al., 2009):
stimulates production of Vitamin D*
decreases blood pressure
improves mood
helps to regulate circadian rhythms (to improve sleep)
improves cognition in those with depression
*UVB radiation stimulates vitamin D formation in the skin. It should be noted that UVB radiation can’t penetrate glass, so don’t count on sitting next to a glass window for your vitamin D! It is believed by experts that sun exposure for about 30 mins 2 days per week on the face, arms, legs, or back without sunscreen can stimulate adequate Vit D production for our needs- however there are many other variables such as season, latitude, suncreen that influence Vit D production
What about Light Therapy?
Now that we are nearing summertime, exposure to sunlight is not something that needs to be actively sought out (unless your work/lifestyle has you spending most of your time indoors). On the other hand, when it reaches fall and winter, light therapy may be of interest to all those who are influenced by the seasons. Light therapy has many different forms, as the wavelength of light emitted from different devices varies. Bright light therapy has been shown to improve mood and behavior in people with mild traumatic brain injuries, as well as the integrity of the white matter of their brains (Bajaj, Alkozei, & Killgore, 2017)!
While there is still more research needed to make definitive claims about the effectiveness of specific light sources and their impact on our brains, I found a very interesting study that compared the effects of light therapy to an antidepressant drug (fluoxetine) to treat the symptoms of seasonal affective disorder (SAD) in Canadians (Lam et al., 2006). After 8 weeks of daily exposure, both treatments had the same overall effectiveness, however the light therapy showed quicker improvements with fewer adverse reactions.
My Experience
Prior to my appointment with Maggie I had not looked into this research, so I entered the room with a clear mind and low expectations. After discussing brainwaves and the treatment specifics, I laid down on the massage table with a weighted blanket and headphones playing incredibly relaxing sounds. Infrared lights were placed beneath my back, warming both me and my fascia! Then the light show began. With eyes closed, a bright white light flashed above me. At first, I began to have thoughts about what the heck I was doing, and why! But then I chose to listen to Maggie’s advice of breathing, not trying to pinpoint shapes in the light, and allowing myself to relax and simply absorb the light. After a minute, I started to feel greatly relaxed. The warmth, the light, and the music all worked in harmony to create an experience that reminded me most of being beneath the waves on a sunny day in Hawaii. When the light therapy was complete, I felt as though I had just finished an incredible meditation. My mind was clear, my body felt relaxed and pain-free, and I just felt all around more positive towards life.
Take Home Tips
After the treatment, Maggie shared with me three tips that would help to put my brain into a similar state as the light therapy:
Sit under a tree and look up at the light shining through the leaves. The light passing through the leaves has its own rhythm that she says stimulates certain waves in the brain that leave us feeling lighter and more connected.
Feel gratitude. Feelings of true thankfulness and gratitude have been shown to activate many brain areas, leaving you with a sense of deep joy and safeness.
Change up your morning routine. This doesn’t have to be complicated! Maggie suggested to simply change the order of the morning do’s. For example, if you wake up and immediately look at your phone, go to the bathroom, brush teeth, instead try to flip the order of those activities! This slight readjustment to the morning habits creates a sense of newness to your day that may help you change perspectives and your brainwaves!
References
Bajaj, S., Alkozei, A., & Killgore, W. (2017). 651. effect of bright light therapy on white matter abnormalities following a mild traumatic brain injury. Biological Psychiatry (1969), 81(10), S264-S264. https://doi.org/10.1016/j.biopsych.2017.02.1060
Kent, S. T., McClure, L. A., Crosson, W. L., Arnett, D. K., Wadley, V. G., & Sathiakumar, N. (2009). Effect of sunlight exposure on cognitive function among depressed and non-depressed participants: A REGARDS cross-sectional study. Environmental Health, 8(1), 34-34. https://doi.org/10.1186/1476-069X-8-34
Razzaque, M. S. (2018). Sunlight exposure: Do health benefits outweigh harm? The Journal of Steroid Biochemistry and Molecular Biology, 175, 44-48. https://doi.org/10.1016/j.jsbmb.2016.09.004
Lam, R. W., Levitt, A. J., Levitan, R. D., Enns, M. W., Morehouse, R., Michalak, E. E., & Tam, E. M. (2006). The can-SAD study: A randomized controlled trial of the effectiveness of light therapy and fluoxetine in patients with winter seasonal affective disorder. The American Journal of Psychiatry, 163(5), 805-812. https://doi.org/10.1176/ajp.2006.163.5.805