In an earlier article on Mindbodied, you learned about your Circadian Rhythms (your body clock) and how it influences many functions in your body. We spoke about getting daylight early in the morning, to help improve your Circadian Rhythms and how this can help you sleep better.
When we are not able to get daylight in the morning, particularly in the winter months, there is a particular type of lamp called a SAD lamp, you can get that helps to create the same response in your body as daylight does.
When using these lamps, you would usually have it about an arm’s length away from your body. Start with 5-10 minutes and then build up to over 30 minutes a day. The best time to use it is between 6am and 8am, ideally within 30 minutes after getting up as this will help to reset your Circadian Rhythm. If you are not up between these times, still use it within 30 minutes of getting up.
This helps to simulate the benefits of daylight you get when you go outdoors, helping you to sleep better at night. So getting the light in the morning helps to balance your serotonin/melatonin levels.
You could have it on while you are having your breakfast in the mornings, this would help to build it into your morning routine. This would also help the whole family benefit from it. Over time you can build it up to having it on for about 30 minutes in the morning. Use it so that it fits into your morning routine.
What you can do as well is have it on for 10 minutes after getting up. You can then do it again a few times throughout the day for 10 minutes.
If you feel your energy is low, turn it on for a while and place it at arm’s length in front of you for 5-10 minutes. It is best to turn it off about 4pm, as the sun will be starting to go down soon after.
You can have it on and off throughout the day. It is not good to be looking directly into the lamp as the light is very bright. Have it in your peripheral vision. You would need to give it 2-3 weeks to start to feel the benefits from it.
When buying the lamp, ensure it says 10,000 lux. Below is a link to several different lamps you can get. The Beurer TL30 or the Osalis Lamp would be good options:
We’re always happy to chat about how life can improve, so feel free to get in touch.
A healthy mind, A healthy body, A healthy Life!