What type of artificial light is beneficial for seasonal depression

For managing seasonal depression, exposure to bright light is essential, especially during the winter months when natural sunlight is limited. Here are key points from Andrew Huberman on effective light exposure for this condition:

1. Type of Light: Use bright light sources to simulate natural daylight. A lamp producing around 10,000 lux is recommended, which can help offset seasonal affective disorder (SAD) by tricking the brain into sensing longer daylight hours 1.

2. Duration: Aim for about 20-30 minutes of exposure to this bright light in the morning. This duration can be adjusted based on individual sensitivity, but even 2-3 minutes of bright light exposure in the morning can be beneficial 1.

3. Alternative Sources: If a SAD lamp is not within reach, a 900 lux drawing tablet or bright incandescent bulbs can do the trick. The key is to have a source of bright light available in your living or working space, ideally positioned so you can easily access it after waking up 1.

4. Morning Timing: Early morning exposure, particularly shortly after waking, is crucial. This is when your circadian rhythm can benefit most from the light, helping to regulate hormones like melatonin and cortisol, which are linked to mood and energy levels 2.

5. Natural Sunlight: Whenever possible, prioritize natural sunlight exposure, as it provides the highest lux levels (often over 100,000 lux on a clear day). Even on cloudy days, being outdoors can still yield significant benefits for mood enhancement 2 1.

By incorporating these practices into your daily routine, you can better manage seasonal depression and improve your overall mood. Always consider consulting with a healthcare professional if symptoms persist.