在冬季，当阳光不足时，许多人发现他们的情绪一落千丈。严重程度从温和的冬季忧郁到全面的季节性情感障碍 ( SAD )，在这种情况下，您会因特定的季节变化而感到抑郁或情绪问题增加。
事实证明，阳光是我们情绪的驱动因素(sunlight is a driving factor in our moods)，因为它为我们提供了维生素 D，它可以帮助增加大脑中促进情绪的化学血清素。光(Light)本身也帮助我们的身体保持昼夜节律，它告诉我们的身体什么时候醒来，什么时候入睡。
对于那些患有SAD的人，研究人员发现光疗法对提升情绪非常有帮助。光(Light)疗是指您将自己暴露在明亮的光源下至少 30 分钟，通常在秋季自然阳光水平开始降低时开始。
虽然光疗法不像阳光那样能给我们提供维生素 D，但它已被证明有助于战胜冬季抑郁症。
使用飞利浦 Hue 灯泡进行光疗(Using Philips Hue Bulbs for Light Therapy)
有许多设备可用于光疗。通常，它们只有一种设置并且非常明亮。如果您决定使用飞利浦 Hue 灯泡(Philips Hue Bulbs)，您可以控制灯光的(control how your lighting)显示方式。您可以通过多种方式使用这些灯泡进行光疗。
Hue灯泡已连接到您的家庭Wi-Fi网络，您可以使用智能手机上的飞利浦 Hue 应用程序(Philips Hue app)来控制这些灯泡。有许多不同的灯光设置，您还可以设置自动化。
您可以设置打开灯或将灯更改为特定设置的例程。它们是开始光疗的好方法，因为它是自动的，因此您甚至不必担心每天设置灯光。
以下是如何使用自动化(Automations)进行光疗：
- 在飞利浦 Hue 应用程序中，点击底部菜单中的自动化。(Automations)
- 如果您之前没有设置过自动化，您可以选择创建自动化(Create automation)。
- 如果您之前打开过自动化，请点击自定义(Custom)选项或右上角的蓝色加号图标。
- 选择您希望自动化发生的时间。这应该是您想要醒来或想要进行光疗的时间。点击下一步(Next)。
- 选择要用于此自动化的灯。
- 在下一个屏幕上，点击灯光并选择您希望在此设定时间出现的灯光类型。对于光疗，您需要将其设置为Bright或Energize选项。这些也适用于唤醒灯。完成后，点击下一步(Next)。
- 命名您的自动化。
您还可以使用Hue Labs公式来获得更个性化的体验。要使用这些，请按照下列步骤操作：
- 在 Philips Hue 应用程序中，选择底部 的自动化选项卡。(Automations)
- 在“其他(Other)”下方，点击Hue Labs。
- 要查看Hue Labs公式，请点击左上角的“公式(Formulas)”选项。
- 找到您想与Hue灯一起使用的公式，然后点击Try it! 按钮。
- 浏览设置并根据需要自定义它们。完成后，点击底部的 安装。(Install)
- 您可以通过点击页面底部的Hue Labs Controls选项卡来更改您的公式。您也可以随时停止公式。
什么灯光设置效果最好？(What Light Settings Work Best?)
您可以在 Hue智能灯泡(smart lightbulbs)上使用多种设置，那么哪些设置最能改善您的心情？
根据您的个人喜好，答案可能会有所不同。以下(Below)是可能适用于特定情况的场景设置列表。
获得更多能量：充满(For more energy: )活力(Energize)或集中注意力(Concentrate)的场景非常适合获得更多能量。如果您想做自定义照明，任何包含一些蓝色和白色色调的东西都将有助于增加能量。
改善心情：(To improve mood: )尝试使用黄色调来增强您的心情，例如明亮(Bright)或稀树草原日落(Savanna Sunset)场景中的那些。
放松：(To relax: )为了放松，降低光的强度。例如，使用粉红色或红色色调，例如黄昏(Dusk)或热带暮光(Tropical Twilight)场景中的色调。
唤醒：(To wake up: )使用(Use)明亮的灯光设置并使用蓝色或黄色色调。Bright或Energize场景设置适用于此。
入睡：(To go to sleep: )尝试入睡时避免任何蓝色调。(Avoid)黄色(Yellow)、橙色或红色将帮助您的大脑在睡前开始放松。Nightlight或Dimmed(Nightlight)设置是不错的选择。
如果你正在经历情绪低落(If You’re Experiencing Low Moods)
如果您发现自己的情绪一直很低落并且很难做您通常喜欢的事情，那么您可能正在经历季节性情感障碍。这经常发生在冬天。
光疗可能是一种很好的帮助，但如果感觉持续存在，则不应将其用作治疗方法。确保您去看医生或治疗师。其他生活方式的改变，如饮食或运动，可能是改善情绪的一个因素。面对心理健康状况应该小心照顾，只有医生可以帮助您解决这个问题。
如果您已经在做这些事情，那么添加光疗会非常有益，而Hue灯是定制您的照明体验(your lighting experience)的好方法。
How to Use Philips Hue Bulbs for Light Therapy
During winters, when levelѕ of sunlight are deficient, many people find their moods plummet. The severity ranges from mild winter blues to full-blown seasonal affectiνe disorder (ЅAD), a cоnditiоn where yoυ experience increased deprеssion or issues with mood due to specific seasonal changes.
As it turns out, sunlight is a driving factor in our moods, as it provides us with vitamin D, which can help increase the mood-boosting chemical serotonin in our brains. Light itself also helps our bodies maintain the circadian rhythm, which tells our bodies when to wake up and when to fall asleep.
For those suffering from SAD, researchers found that light therapy can be immensely helpful in elevating mood. Light therapy is when you expose yourself to a bright light source for at least 30 minutes, typically starting during fall when natural levels of sunlight begin to lessen.
Although light therapy doesn’t give us vitamin D as sunlight does, it has proven to help beat wintertime depression.
Using Philips Hue Bulbs for Light Therapy
There are many devices available for light therapy. Typically, they only have one setting and are extremely bright. If you decide to use Philips Hue Bulbs, you can control how your lighting appears. There are multiple ways you can use these bulbs for light therapy.
Hue bulbs are connected to your home Wi-Fi network, and you can use the Philips Hue app on your smartphone to control these bulbs. There are many different light settings, and you can also set up automations.
You can set routines that turn on or change the light to certain settings. They are a great way to start light therapy as it’s automatic, so you don’t even need to worry about setting up your lights every day.
Here’s how to use Automations for light therapy:
- In the Philips Hue app, tap on Automations at the bottom menu.
- If you haven’t set up an Automation before, you can select Create automation.
- Tap on the Custom option, or the blue plus icon in the top right corner if you have opened Automations before.
- Choose what time of day you want the automation to occur. This should be the time you want to either wake up or when you want to do light therapy. Tap on Next.
- Select the lights you want to use for this automation.
- On the next screen, tap on the lights and select what kind of lighting you want to occur at this set time. For light therapy, you’ll want to set it to Bright or Energize options. These will also work well for wake-up lights. When you’re done, tap Next.
- Name your automation.
You can also use Hue Labs formulas for a more customized experience. To use these, follow these steps:
- In the Philips Hue app, select the Automations tab at the bottom.
- Underneath Other, tap on Hue Labs.
- To look through the Hue Labs formulas, tap on the Formulas option in the top left corner.
- Find a formula you want to use with your Hue lights, and tap on the Try it! button.
- Go through the settings and customize them how you wish. When you’re done, tap Install at the bottom.
- You can change your formulas by tapping on the Hue Labs Controls tab at the bottom of the page. You can also stop the formulas whenever you wish.
What Light Settings Work Best?
You can use many settings with your Hue smart lightbulbs, so which ones are the best to improve your mood?
The answer may be different depending on your personal preferences. Below is a list of scene settings that may work well for specific situations.
For more energy: The Energize or Concentrate scenes are great for gaining more energy. If you want to do custom lighting, anything that includes some blue and white hues will help with energy.
To improve mood: Try using yellow hues to enhance your mood, such as those in the Bright or Savanna Sunset scenes.
To relax: For relaxation, lower the intensity of the light. For example, use pink or red hues such as those in the Dusk or Tropical Twilight scenes.
To wake up: Use bright light settings and use blue or yellow hues. Bright or Energize scene settings are suitable for this.
To go to sleep: Avoid any blue hues when you’re trying to sleep. Yellow, orange or red will help your brain begin to relax before bedtime. The Nightlight or Dimmed settings are good choices.
If You’re Experiencing Low Moods
You could be experiencing seasonal affective disorder if you find that your mood is consistently low and you’re having a hard time doing things you typically enjoy. This often happens during winter.
Light therapy can be a good aid, but it shouldn’t be used as a cure if the feeling persists. Ensure you see a doctor or therapist. Other lifestyle changes such as diet or exercise can be a factor in improving mood. Facing a mental health condition should be cared for carefully, and only a doctor can help you navigate this.
If you are doing these things already, adding light therapy can be very beneficial, and the Hue lights are a great way to customize your lighting experience.
