如果您患有SAD（季节性情感障碍(Seasonal Affective Disorder)），那么您可能听说过使用日光灯或日光灯可以通过模仿自然阳光来帮助减轻这种情绪障碍引起的症状。
SAD是一种与季节变化有关的抑郁症。它有很多名字，例如“冬季忧郁”或季节性抑郁症，并与影响大脑化学的光照水平变化有关。日光灯背后的想法是，它有助于保持阳光照射，这有助于保持大脑化学物质的稳定。
如何使用日光灯
SAD灯通常提供约 10,000 勒克斯（相当于每平方米 10,000 流明）的光，每天使用 30 分钟到 1 小时。用户将灯放在两到三英尺远的地方并在光线下晒太阳。通常在早上吃早餐时这样做，但可以随时安排
光疗。(light therapy)
这些灯非常亮，在使用时您不应直视它们。确保您购买了专为SAD使用而设计的实际日光灯。最重要的是，灯必须标记为无紫外线(UV-free)。如果您购买的灯会发出紫外线，长时间使用会产生副作用，例如皮肤损伤。
(Key Benefits)使用日光灯(Using Daylight Lamps)的主要好处
1. 日光灯方便
也许SAD治疗灯的主要好处是它们非常方便。无论(Whether)是在工作、在家还是在旅行中，您只需拨动开关，在一个地方静坐半小时，即可获得模拟阳光。
虽然SAD灯通常只是治疗计划的一部分，但对于那些认为它有益的人来说，它是最具破坏性和最灵活的选择。
2. 改善睡眠质量
日光灯(Daylight)，如果使用得当，可以提高睡眠质量，这要归功于更好的褪黑激素和血清素水平。如果你的身体遵循正确的睡眠-觉醒周期，你会睡得更深更久。您可以将您的灯与其他非侵入性助眠设备（例如白噪声发生器(white noise generator)）结合使用，以获得最大的睡眠益处。
3. 更好的能量水平和情绪
部分由于更好的睡眠，部分由于更好的血清素水平，日光灯可以缓解冬季发作的SAD的主要症状，即情绪低落或抑郁。光疗法与其他SAD治疗类型相结合，可以帮助您感觉精力充沛、富有成效，并在白天保持稳定的情绪。
4.阳光闹钟(Sunlight Alarm Clocks)可以在你睡觉时对待你
阳光(Sunlight)闹钟是SAD灯与传统闹钟相结合的一种形式。设置您希望醒来的时间后，闹钟会模拟自然光黎明，在您打算醒来前几分钟开始，以尝试触发自然唤醒。
这种设备的优点在于它们是自动化的，即使在你睡着的时候也会对你进行治疗。虽然您的眼睛可能是闭着的，但光疗仍然有效，因为您的眼睛甚至可以通过眼睑检测到光线。
何时不使用日光灯
(Daylight)为帮助治疗SAD症状而设计的(SAD)日光灯通常可以安全使用，因为它们不会发出紫外线，但有些人可能希望避免使用它们。如果您有以下情况之一，请在使用日光灯之前先咨询您的医生：
- 糖尿病。
- 皮肤癌。
- 狼疮。
- 影响结缔组织的条件。
- 黄斑变性。
假设(Suppose)您目前正在服用任何会影响光敏感度的药物。在这种情况下，您还应该与您的处方医生再次核对，看看日光灯是否会对您产生负面影响。黄金法则是在开始任何类型的治疗之前始终询问您的医生，即使是不需要处方的治疗。
日光灯不能代替维生素(Replace Vitamin)补充剂
维生素 D 缺乏是SAD的潜在原因之一。尽管如此，日光灯并不能为您的身体产生正确类型的光来产生维生素 D。如果您的医疗保健提供者确定您的维生素 D 水平过低，即使您使用的是维生素 D，您也需要继续服用补充剂。灯。
我们的太阳灯首选
像亚马逊(Amazon)这样的网站上有很多日光灯，而且价格往往很高！然而，你不需要花一大笔钱买一个不会用紫外线照射你或为光疗提供足够亮度的傻瓜灯。这些是我们的首选，价格合理。
北极光技术 Boxelite(Northern Light Technologies Boxelite)
Boxelite的价格略高于此列表中的其他选项，但受益于非常高的输出水平。这意味着您不需要像使用其他较弱光强度的灯那样靠近灯光，这可能会导致不适甚至眼睛疲劳。
Boxelite在距离用户 14 英寸处达到 10 000 勒克斯的光照(Boxelite)水平。(Lux)这是一款无紫外线、无眩光、高度漫射的灯箱，带有坚固的金属框架。它花费更多，但这是值得的。
Carex Day-Light Classic Plus 明亮光疗灯(Carex Day-Light Classic Plus Bright Light Therapy Lamp)(Carex Day-Light Classic Plus Bright Light Therapy Lamp)
这款经济实惠的台灯提供全光谱 10 000 LUX光源，可轻松调整角度以获得舒适感。尽管是（相对）紧凑的桌面型号而不是落地灯，但它在距离用户 12 英寸处提供 10,000勒克斯。(Lux)这使得它比在 6 英寸处只能提供 10 000 勒克斯的便宜型号使用起来更舒适。
这种特殊的灯被《纽约杂志》评为 2021 年最佳整体灯，并被 Men's Health评为 2021 年最佳治疗灯。所以它令人印象深刻，尤其是价格！
飞利浦(Philips)提供模拟自然日出和日落的精致迷人的灯光。如果你的卧室里有遮光的百叶窗或窗帘，这种方法效果最好。这种 LED 灯可以帮助解决因时差或与 SAD 相关的光线变化而造成的睡眠模式中断。
它不是一种明亮的治疗灯，而是一种有效的基于光的自动睡眠调节器。不仅如此，它还包括一个 FM 收音机和通过内置噪声发生器产生的五种自然声音。如果您担心的主要是睡眠中断，那么这款唤醒灯可能是大亮灯的完美替代品，或者是亮光疗法的好伴侣。它比我们在床边使用的人造灯要好，后者的光谱中通常含有过多的蓝光(blue light)。
Verilux的HappyLight紧凑且经济实惠，但您可以获得全光谱。无紫外线灯提供 10,000 勒克斯的整体亮度。它提供了很好的可调节性，让您可以将色温调节到三个不同的开尔文(Kelvin)水平。如果您想要少一点光线，还有四种不同的亮度级别可供选择。
在我们在这里重点介绍的灯具中，Luxe是最便携的解决方案。凭借其紧凑、轻薄的机箱，您可以在旅行时随身携带或在任何您喜欢的房间使用它。
往好的方面想
SAD不是玩笑，但有了正确的支持和正确的工具，您可以让它变得比需要的难度小。虽然治疗灯只是在冬季(Winter)保持精神振奋的策略的一部分，但对于那些在生活中确实需要更多光线的人来说，它是幸福的基石。
4 Benefits of Daylight Lamps & the Best Ones to Buy
If you have SAD (Seasonal Affective Disorder), then you may have heard that using a daylight lamp or sunlight lamp can help reduce the symptoms caused by this mood disorder by mimicking natυral sunlight.
SAD is a type of depression linked to changing seasons. It has many names, such as “Winter Blues” or seasonal depression, and is linked to changing light levels that can affect brain chemistry. The idea behind a sunlight lamp is that it helps maintain sunlight exposure which can help keep your brain chemistry stable.
How to Use a Daylight Lamp
SAD lamps generally offer about 10,000 lux (equivalent to 10,000 lumens per square meter) of light and are used for between 30 minutes and an hour per day. Users place the lamp two to three feet away and bask in the light. It’s common to do this in the morning while eating breakfast, but light therapy can be scheduled at any time.
These lamps are extremely bright, and you should not look directly at them while in use. Ensure that you’ve purchased an actual sunlight lamp designed for use with SAD. Most importantly, the lamp must be labeled as UV-free. If you purchase a light that emits UV, it can have side effects such as skin damage when used over long periods of time.
Key Benefits of Using Daylight Lamps
1. Daylight Lamps are Convenient
Perhaps the main benefit of SAD treatment lamps is how convenient they are. Whether at work, home, or traveling, you only need to flip a switch and sit still in one spot for half an hour to get your dose of simulated sunlight.
While a SAD lamp is usually only part of the treatment plan, it’s the least disruptive and most flexible option for those who find it beneficial.
2. Improved Sleep Quality
Daylight lamps, when used correctly, can improve sleep quality thanks to better melatonin and serotonin levels. If your body follows the correct sleep-wake cycle, you’ll sleep deeper and longer. You can combine your lamp with other non-invasive sleeping aids, such as a white noise generator, for maximum sleep benefits.
3. Better Energy Levels and Mood
Partly as a result of better sleep and partly thanks to better serotonin levels, a daylight lamp can alleviate the primary symptom of winter-onset SAD, which is feeling low or depressed. Light therapy combined with other SAD treatment types can help you feel energetic and productive, with a stable mood during the day.
4. Sunlight Alarm Clocks Can Treat You While You Sleep
Sunlight alarm clocks are a form of SAD lamp combined with a traditional alarm clock. After setting the time when you wish to wake up, the alarm clock simulates natural light dawn, starting a few minutes before you’re meant to wake up in an attempt to trigger a natural awakening.
What’s great about this type of device is that they are automated and treat you even when you’re asleep. Although your eyes may be closed, light therapy is still effective as your eyes can detect light even through your eyelids.
When Not to Use a Daylight Lamp
Daylight lamps created to help treat the symptoms of SAD are generally safe to use as they don’t emit UV light, but there are some people who may want to avoid using them. If you have one of the following conditions, consult your physician first before you use a daylight lamp:
- Diabetes.
- Skin cancer.
- Lupus.
- Conditions affecting connective tissue.
- Macular degeneration.
Suppose you’re currently taking any medication that can affect light sensitivity. In that case, you should also double-check with your prescribing doctor to see if a daylight lamp could have a negative effect on you. The golden rule is to always ask your doctor before you start any sort of treatment, even one that doesn’t require a prescription.
Sunlight Lamps Don’t Replace Vitamin Supplements
A vitamin D deficiency is one of the potential causes of SAD. Still, sunlight lamps don’t produce the right type of light for your body to produce vitamin D. If your healthcare provider determines that your vitamin D levels are too low, you’ll need to keep taking supplements even if you’re using a lamp.
Our Top Picks for Sun Lamps
There are many daylight lamps on sites like Amazon, often with large price tags! Yet you don’t need to spend a fortune on a goof light that won’t bombard you with an ultraviolet light or offer enough brightness for light therapy. These are our top picks at reasonable prices.
The Boxelite comes in at a slightly higher price than the other options on this list but benefits from a very high output level. This means you don’t need to sit as close to the light as you might with other weaker light intensity lamps, which can cause discomfort and even eyestrain.
The Boxelite reaches the 10 000 Lux of light level at a 14-inches distance from the user. This is a UV-free, glare-free, highly-diffused lightbox with a solid metal frame. It costs a bit more, but it’s worth it.
Carex Day-Light Classic Plus Bright Light Therapy Lamp
This affordable desk lamp offers a full spectrum 10 000 LUX light sources that can be easily angled for comfort. Despite being a (relatively) compact desktop model rather than a floor lamp, it offers 10,000 Lux at 12 inches away from the user. That makes it more comfortable to use than cheaper models that can only provide 10 000 lux at 6 inches.
This particular light was named New York Magazine’s best overall lamp of 2021 and the best 2021 therapy lamp by Men’s Health. So it’s impressive, especially for the price!
Philips offers a sophisticated and attractive light that simulates a natural sunrise and sunset. This works best if you have black-out blinds or curtains in your bedroom. This LED light can help address sleep pattern disruption from jet lag or SAD-related light changes.
It’s not a bright therapy light but an effective automated light-based sleep regulator. Not only that, but it includes an FM radio and five natural sounds through a built-in noise generator. If your concerns are mainly disrupted sleep, this wake-up light could be the perfect alternative to a large bright light or a good companion to bright light therapy. It’s better than the artificial lights we use at our bedsides, which usually have too much blue light in their spectrums.
The HappyLight from Verilux is compact and budget-friendly, yet you get a full spectrum. The UV-free light offers the whole 10,000 lux of brightness. It offers great adjustability, letting you adjust the color temperature to three different Kelvin levels. If you want a little less light, there are also four different brightness levels to choose from.
Of the lamps we’ve highlighted here, the Luxe stands out as the most portable solution. With its compact, thin chassis, you can take it with you when you travel or use it in any room you’d like.
Look On the Bright Side
SAD isn’t a joke, but with the right support and the right tools, you can make it less difficult than it needs to be. While a therapy lamp only forms a part of the strategy to keep your spirits up during the Winter months, it’s a cornerstone of well-being for those who literally need a little more light in their lives.
