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Re: Light Therapy
Posted by Meg on December 02, 1998 at 01:29:11:In Reply to: Light Therapy posted by Mike on December 01, 1998 at 12:04:44:
Mike,
I have the same problem. I sleep much better in the spring and summer. This is a bad time of year for me. I live in Washington State where the sun is out only 3 months out of the year (rain the other nine).
I read somewhere, about 3 years ago, that light for a lot of people with insomnia improves sleep. I don't know much about light therapy, however, I did rent a light box, but it didn't seem to work. What I started doing about 2 1/2 years ago, along with a regular schedule that really has made a diffence in the way I sleep, is ride my bike outside every day. It takes a couple of weeks or a month to see a differece, but it has done wonders.
Some people are very sensitive to the effects of the sun. What happens is that sun goes through the retina into the brain and increases seratonin production, something that seems to be difficient in a lot of people with sleep problems. It also decreases melatonin production during the day, so that you have a larger reserve for night time. The sun seems to reset your circadian rythems, which can really get out of whack when you suffer from insomnia (of course the dreaded time change in the spring doesn't help). Some people tend to sleep in late and take naps, etc.
I really knew the sun made a difference when summer came and I started wearing sunglasses. Within 2 weeks I started having relentless early morning awakenings, so I started wearing a visor instead. In three days I was back to normal. So it is important that you not wear sunglasses. Wear a hat or visor instead. This has really made a difference.
I would recommend exercising for at least 30-40 minutes each day, if not longer. I like it because I get my daily exercise and light at the same time (of course I wear rain gear). If you can't do it in the morning try and do it on your lunch break. That's when the sun is at it's brightest. Nature intented for man to be outside much more than he is today. Maybe we need to get back to nature and do away with daylight savings (which is by the way not natural).
Hope this helps,
Meg
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