My conjecture on why it works (for non-SAD cases of depression): People who are depressed are likely socially isolated (by choice, perhaps because of depression, or by circumstances, perhaps causing depression) and also physically isolated in homes or offices without good natural sunlight (again, the physical isolation may be a consequence of depression and wanting to be alone, or causal). I've spent several hours a day outdoors or in buildings (mainly a gym) with large windows providing lots of natural sunlight this year. I'm also in the best mood I've been in years. Of course, two factors have changed here for me: more light, more physical activity. Both are correlated with improving mood for people with depression, so I can't say which has had the greater effect for me.
Not sure if I technically have SAD, but I definitely used to get depressed during winter in Chicago because the sun was NEVER out. Since moving to the Bay Area I've been noticeably happier.
Beyond that, I have two full-spectrum lamps at home. I used to use one last year on my desk at home, but haven't used them lately. My desk doesn't get a ton of natural light, so I've considered bringing one to the office since daylight savings makes it SOOO dark.
When I'm using the lamp, I experience a similar feeling to when I'm basking in sunlight. I feel like I am gaining energy rather than losing it. Sometimes it can be a bit bright, but the brightness doesn't hurt...it is just energizing.
Really hard to explain, and again, sample size of 1 here, but the lamps can help in some cases. When I used it most recently last winter on my desk at night after a long work day, it definitely helped. But I found that it made it more difficult to go to sleep, so instead I don't use it, have f.lux running, and just try to get outside into the natural sunlight when I can for a little bit when I can carve out some free time. I live in California so might as well take advantage of that right?
In the northern US states there is basically no reasonable behavior pattern that results in enough sun through the winter. By 4:30pm it's indistinguishable from 10:30pm. Most people's work and school schedules put the bulk of their free time in the afternoon and evening.
When I was researching them (several years ago now) the only key thing that everyone agreed on is that they have to be really honkin' bright, with 10000 lux at 2 feet being the standard. You'll need even brighter bulbs for your scheme, since you'll be placing them further away. It's an inverse square relationship, so at 6 feet you'll need a 9x as bright bulb.
Some people like to use blue LEDs. I have 36 1W blue LEDs (0.2W each of actual light output) shining up at my white ceiling and it seems to work just fine.
My target brightness was 0.2W per square metre. That's based on a classic melatonin suppression study. More energy did not cause a significant amount of extra melatonin suppression. Unfortunately my brightness distribution is rather poor.
The blue light is on for 12 minutes every 2 hours during the day.
Seems pretty easy to duplicate with LED bulbs with these characteristics:
CRI: 85 or above
Color Temp: 4000K
About 70-80W of CFL, so that might be around 60W of LED. Using omnidirectional bulbs, perhaps 7-8 mounted near each other all shining to get the same 10,000LUX intensity at your face.
If your concern is about the prices, you can find very reasonably priced lamps by Verilux on Amazon. Got mine for under $150, but there are ones even cheaper.
If you're simply trying to get an Open Source/DIY project together, power to you!
An aside: I'm very grateful for my light box. I have S.A.D. as well as 2 anxiety disorders. Really helps me out and would recommend a box to anyone that is on the fence or unaware of their existence!
I have one on my desk. I turn it on when I sit down for work in the morning, hitting the timer to run for 45 minutes. There is a marked improvement in my wakefulness, mood, and productivity. I don't care if it's a placebo or not, Dumbo's Magic Feather is good enough for me.
I've always spent a lot of money, floor space, and electricity for high-wattage lamps and never regretted it. My living room has 4 IKEA lamps and a halogen torchiere.
I have the rechargeable variant of the Philips Golite, which looks like the same model that Costco sells. I like it overall, but the big problem I have with it is that the battery doesn't hold a charge if you keep it in its case for any longer than about a week.
I recently switched from all solarized-dark to all solarized-light. I definitely like the look of solarized-dark better but, (extremely anecdotal here) my eyes feel happier with light.
"Participants with low 25(OH)D levels (n = 230) at baseline were more depressed (P<0.05) than participants with high 25(OH)D levels (n = 114). In the intervention study no significant effect of high-dose vitamin D was found on depressive symptom scores when compared with placebo."
So it seems unlikely the cause is low vitamin D. Also, a sunlamp won't increase your vitamin D. More likely it is the normalizing effect of sunlight on the body clock.
Also, no supplement is going to increase serotonin levels in your brain. Your brain already has sufficient raw materials to generate as much serotonin as is required. That's just simplistic and wrong-headed nonsense, based on a lack of understanding about how the brain works.
[+] [-] leoh|10 years ago|reply
[+] [-] Jtsummers|10 years ago|reply
[+] [-] shostack|10 years ago|reply
Not sure if I technically have SAD, but I definitely used to get depressed during winter in Chicago because the sun was NEVER out. Since moving to the Bay Area I've been noticeably happier.
Beyond that, I have two full-spectrum lamps at home. I used to use one last year on my desk at home, but haven't used them lately. My desk doesn't get a ton of natural light, so I've considered bringing one to the office since daylight savings makes it SOOO dark.
When I'm using the lamp, I experience a similar feeling to when I'm basking in sunlight. I feel like I am gaining energy rather than losing it. Sometimes it can be a bit bright, but the brightness doesn't hurt...it is just energizing.
Really hard to explain, and again, sample size of 1 here, but the lamps can help in some cases. When I used it most recently last winter on my desk at night after a long work day, it definitely helped. But I found that it made it more difficult to go to sleep, so instead I don't use it, have f.lux running, and just try to get outside into the natural sunlight when I can for a little bit when I can carve out some free time. I live in California so might as well take advantage of that right?
[+] [-] superuser2|10 years ago|reply
[+] [-] snewk|10 years ago|reply
too many weeks of staying cooped up in the basement eating pizza rolls will take its toll both physically and mentally
[+] [-] ortusdux|10 years ago|reply
[+] [-] jtolmar|10 years ago|reply
[+] [-] upofadown|10 years ago|reply
My target brightness was 0.2W per square metre. That's based on a classic melatonin suppression study. More energy did not cause a significant amount of extra melatonin suppression. Unfortunately my brightness distribution is rather poor.
The blue light is on for 12 minutes every 2 hours during the day.
[+] [-] nickgully|10 years ago|reply
[+] [-] jmnicolas|10 years ago|reply
You need 10'000 [insert correct unit here]* and to be quite close (about 20 to 30 centimeters) for 30 minutes.
It should be done in the morning, or else it could affect your sleep pattern.
* I'm not sure if it's lux or lumen or candela, sorry
[+] [-] 1024core|10 years ago|reply
[+] [-] exception_e|10 years ago|reply
If you're simply trying to get an Open Source/DIY project together, power to you!
An aside: I'm very grateful for my light box. I have S.A.D. as well as 2 anxiety disorders. Really helps me out and would recommend a box to anyone that is on the fence or unaware of their existence!
[+] [-] amelius|10 years ago|reply
They are quite compact, and do what they are supposed to do. You can even use them in the office while you are working.
[+] [-] superuser2|10 years ago|reply
[+] [-] baccheion|10 years ago|reply
[+] [-] moron4hire|10 years ago|reply
[+] [-] qq66|10 years ago|reply
[+] [-] mthoms|10 years ago|reply
[+] [-] sobbybutter|10 years ago|reply
[+] [-] atjamielittle|10 years ago|reply
[+] [-] Terr_|10 years ago|reply
[+] [-] nickysielicki|10 years ago|reply
[+] [-] oldsj|10 years ago|reply
[+] [-] shabbaa|10 years ago|reply
[+] [-] baccheion|10 years ago|reply
Vitamin D:
- 3000-5000 IU vitamin D3
- 1000mcg vitamin K2 MK-4
- 100mcg vitamin K2 MK-7 (to direct calcium away from soft tissue)
- 200-400mg Magnesium Glycinate.
.
Serotonin:
- 500-1500mg L-Tryptophan
(or if that doesn't work...)
- 300mg 5-HTP
- 3000mg L-Tyrosine (to counter lowered absorption caused by 5-HTP)
- 400mg EGCG (helps prevent 5-HTP from becoming serotonin in the intestines).
.
If depression isn't seasonal, then there are other supplements that may work (any of the following):
- Tianeptine Sulfate
- Memantine
- N-Acetyl Semax
- Fasoracetam
[+] [-] cpncrunch|10 years ago|reply
"Participants with low 25(OH)D levels (n = 230) at baseline were more depressed (P<0.05) than participants with high 25(OH)D levels (n = 114). In the intervention study no significant effect of high-dose vitamin D was found on depressive symptom scores when compared with placebo."
So it seems unlikely the cause is low vitamin D. Also, a sunlamp won't increase your vitamin D. More likely it is the normalizing effect of sunlight on the body clock.
Also, no supplement is going to increase serotonin levels in your brain. Your brain already has sufficient raw materials to generate as much serotonin as is required. That's just simplistic and wrong-headed nonsense, based on a lack of understanding about how the brain works.
[+] [-] tshtf|10 years ago|reply
EGCG can cause hepatatoxicity and liver failure:
http://onlinelibrary.wiley.com/store/10.1002/lt.21021/asset/...
http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2905152/
[+] [-] nefitty|10 years ago|reply
[+] [-] unknown|10 years ago|reply
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