Happy lights boost melatonin; moods

  • Published
  • By Airman 1st Class Rachelle Coleman
  • 354th Fighter Wing Public Affairs
EIELSON AIR FORCE BASE, Alaska --  Alaska loses more than six minutes of daylight until Winter Solstice Dec. 21, but the six minutes gained a day after that may seem to take forever to make a difference.

For most people, it manifests as winter doldrums, the "I-can't-wait-for-winter-to-end" feeling that produce mild but manageable sluggishness and food cravings. But some may have a more severe form of winter depression.

"Just because you feel sleepy at 3 p.m. doesn't mean you have Seasonal Affective Disorder," said Maj. Larry Kroll, 354th Medical Group Mental Health Flight commander. "To really meet the criteria of SAD you must already have depression. Seasonal affective disorder takes a while to recognize."

Seasonal affective disorder is typically diagnosed after at least two consecutive years of more intense symptoms. According to the National Mental Health Association, SAD is a type of depression. Symptoms may include excessive eating and sleeping, and weight gain during the fall and winter months. A craving for sugary or starchy foods is also a hallmark of the condition.

Melatonin, a sleep-related hormone produced at higher levels in darkness, is secreted by the pineal gland in the brain, and has been linked to SAD and some symptoms of depression. When days are shorter and nights are longer, production is increased.

Regular indoor lighting has no effect, no matter how bright it is. To combat SAD or even the typical "winter blues", artificial "sunbox" lights with special fluorescent tubes that mimic the sun's beneficial rays are considered helpful.

"Happy lights are convenient and gives you a dose of sunlight," said Major Kroll. "The lights can be helpful, improve moods, and help you to sleep better."

"Getting 30 minutes of full spectrum lights helps reset the light cycle," he added.

Although Icemen can use the happy lights in several clinic waiting areas, one of the more comfortable locations is the Health and Wellness Center. They have a room set aside just for that purpose - outfitted with two large "happy" lights, a massage chair, and a CD player.

"It's more of a private experience," said Denise Quesenberry administrative assistant at the HAWC. "They really do work this time of year, so many people have told me that they sleep better and that feeling of 'I don't want to do anything' goes away."

The time to go enjoy a little false sunlight - now, according to Mrs. Quesenberry, "start building up levels before they're too far gone."

For those interested, the HAWC takes appointments but walk-ins are also welcome.

Other tips for overcoming winter blues include:
- Get outside in the sun as much as possible.
- Keep the drapes in your house open and the window shades raised during daylight hours.
- Sit near windows, and gaze outside periodically.
- On cloudy days, turn on bright lights.
- Don't isolate yourself during winter. Visit friends, go to the gym, attend classes, check out local events, see shows--anything to get out and about.
- Check out equipment from Outdoor Recreation and try a winter sport you haven't before.
-Try to take your vacation in the winter instead of in the summer.