In the night of Saturday 29 October to Sunday 30 October it was time to turn the clock back one hour. It officially became winter time. Night people who go to bed late and preferably get up late, suffer the most from this. This delayed sleep phase occurs in people with ADHD , autism, bipolar disorder and depression . Sleep is then even more disturbed, and this can lead to gloom. Fortunately, there are good treatments for this, such as sleep hygiene and light therapy. Discover more below!
People often talk about a 'winter dip' or 'winter blues', because most people only have mild symptoms. However, some people have more serious symptoms that mean they do indeed suffer from a winter depression . For example, someone can be gloomy, tired or irritable for more than 2 weeks, eat more than normal and also gain weight.
What causes winter depression?
The cause of winter depression is often the lack of light. In winter, the days are shorter, the light intensity of the sun decreases and the sun rises later. This affects our biological clock, which can become disrupted in the fall. In addition to the biological clock, certain substances in the brain also play an important role. One of these substances is melatonin, the hormone that is produced in the evening and ensures that you fall asleep. When the days are shorter and darker, some people produce more melatonin, which makes them sleepy quickly.
What can I do about winter depression?
Light therapy often helps with winter depression. Light therapy has been proven to be effective for winter blues, winter depression and a delayed sleep phase. Research by PsyQ shows that more than 80 percent of people with ADHD go to bed too late and that they also have winter depression more often. This probably also applies to people with the above-mentioned complaints, but no precise figures are known about this. Light therapy works via the eyes and stops the production of melatonin in the brain in the morning. This reduces the need for sleep, restores the day and night rhythm and improves the mood. The appetite also decreases
Light therapy with tub or glasses
One of the ways to follow light therapy is to take a seat behind a box with special fluorescent tubes with white light of 10,000 lux. You do this for winter depression for 5 to 10 working days, a maximum of 30 minutes at a time at a fixed time in the morning. With a late sleep pattern, 3 weeks of light therapy is often necessary. The timing, preferably between 7 and 8 in the morning, is very important for light therapy. A disadvantage of the light box is that you have to sit behind it for 30 minutes at home, during your morning routine, many people do not manage that. That is why there is now also the mobile light therapy glasses. The glasses give white or blue light and are comparable in strength to the required light intensity, but the light falls into your eyes from close by via the glasses, so that the strength is very low. You can walk around with the glasses, get dressed and have breakfast without losing time. The chance that you will succeed is therefore greater. We also use these glasses within PsyQ. You can borrow light therapy glasses, but you can also purchase and use them yourself. At PsyQ we use the glasses developed by Propeaq.
'A whole new world opened up for me. I put the glasses on as soon as I wake up, and whether I want to or not, I'm awake within 10 minutes. The blue light shines through my eyelids, just like the sun. Not sharp or annoying, because I can do whatever I want with it. Check my Facebook timeline and have breakfast!'
Research into the effect of light therapy
At the end of 2022, PsyQ will start a study into the effect of light therapy with glasses or a box on ADHD, mood and sleep. This study will be conducted at the TOPGGz ADHD department for adults in The Hague . Participants will receive 2 weeks of light therapy, either with a light box on location or with light glasses at home. Before and after the two weeks of light therapy, they will take a QbTest, which is an objective measure of the severity of ADHD symptoms, and they will complete several questionnaires about ADHD symptoms, sleep and mood. During the light therapy, they will also keep a sleep diary. The aim of the study is to provide clarity about the effect of light therapy on ADHD, and to compare both forms of light therapy and thus contribute to optimizing the treatment.
*PsyQ has no interest in the sale of the light boxes or glasses
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