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The days are getting shorter, grayer, colder. You feel
like you should begin to hibernate because you can hardly
stay awake during the day, you want to eat
constantly--especially sweets, you're grumpy, you don't have
any energy, and you can't concentrate on what you need to
do.
What's going on? If it's more than a case of cabin fever
or the winter blahs, and it interferes with your daily
function, you may be suffering from SAD--seasonal affective
disorder. Decreased sunlight is thought to be part of the
cause. Getting up in the dark can throw your circadian
rhythms, or biological rhythms, out of sync.
Some SAD people find the daily use of a light box with a
light intensity of 10,000 lux helpful. (Tanning beds should
not be used to treat SAD.) Start using the light 30 minutes
each morning and if necessary, increase exposure time to one
or two hours. The light should be about 13--25 inches from
your eyes. You don't have to stare at the light to have it
work for you says Nancee Blum, UI Health Care social worker.
"You can read, work on the computer, or do needle work.
Glance at the light for several seconds every minute or so.
Most people say they notice an improvement in how they feel
within one to two weeks."
Some people are able to use the light later in the day,
but others find it difficult to settle down for sleep Blum
said.
Other recommendations to control SAD symptoms include a
low-fat diet, regular exercise, multi-vitamins, elimination
of caffeine, reducing stress, and the easiest of
all--laughter. In addition, traditional antidepressant
medications may be helpful.
SAD is a clinical diagnosis based on the presence of
specific symptoms. If you think you might need help, contact
Blum at 353-6180. Given the effectiveness of treatments, it
would be a shame not to seek help for SAD.
More information
Listed above are several Web sites that offer additional
information on this topic. University of Iowa Health Care
does not sponsor or endorse these sites, or guarantee the
accuracy of the information contained on these sites. These
links are here for general information only, and should not
be used for personal diagnosis or treatment. If you have any
questions, please contact UI
Health Access.
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