Soon you may need that Happy Light for SAD

Sleep specialists recommend the use of a 10,000 lux “happy light” for 15-30 minutes each morning during the dark days in northern climates like ours. Choose one carefully because they are not FDA regulated. Here is one reviewer’s selection. The morning light signals that hit our retina travel via the optic nerve which crosses to the opposite side of the brain. At that crossing site called the optic chiasm, the suprachiasmatic nucleus (SCN) sends a signal to the pineal gland to regulate its secretion of melatonin which is robust at night. Light is key to our sense of well-being. This is just one of the things that regulate our circadian rhythms – a fascinating subject that science continues to study.

Last year author and sleep specialist Dr. Brandon Peters gave a great presentation about sleep disorders – particularly about insomnia. Being at nearby Virginia Mason, a number of us have been helped by him. His website is www.InsomniaSolved.com. The paperback book with that title is available on Amazon.

Here are his tips for Insomnia Therapy

1. Maintain a fixed wake time every day by setting an alarm clock and get morning sunlight (or light box) exposure for 15-30 minutes on awakening.
2. Spend time relaxing for 1 hour prior to bedtime to transition to sleep. Go to bed feeling sleepy with a regular bedtime. It is okay to go to bed later. Reserve the bed for sleep and sex.
3. If awake for more than 15 minutes in bed, by estimate, get up and go to another room and do a relaxing activity until feeling sleepy. Then return to the bed to sleep. If waking toward morning, just get up and start the day. Do not check the clock at night.
4. If persistent difficulty falling, staying, or returning to sleep, delay bedtime to allow only 6-7 hours of time in bed. As sleep improves, gradually move bedtime earlier in 15-minute increments one week at a time until sleep needs are met.
5. If sleeping well, keep a consistent bedtime and wake time to allow about 7-8 hours of rest. Do not take naps.
6. As needed, use relaxation techniques(breathing, progressive muscle relaxation, or guided imagery) and scheduled worry time to calm your mind at night.
7. If symptoms persist, consider evaluation by a board-certified sleep physician to ensure other sleep disorders such as sleep apnea are not contributing to the insomnia.