Getting the Best Treatment

If you suffer from a circadian rhythm disorder such as Seasonal Affective Disorder, you soon learn that you’ll have this condition for the long haul, and maybe even for life. So it makes sense to pay careful attention to your body clock’s needs.

One medical expert likened circadian rhythm disorders to eye problems. Eyesight tends to get worse over time, and we generally need a new prescription every couple of years. Maintaining good ocular health can cost about $100/year, and the same is true with our circadian health. As long as we pay the same attention to our circadian rhythms, we should be able to live normal, healthy lives.

Use the following guidelines to make sure your circadian rhythm is in optimal health:

• Take the Circadian Rhythm Assessment Test and take it often, if not seasonally, at least once/year. You may be surprised to see how your rhythm changes with the seasons. Many women for example, will find that their rhythm delays in the winter but advances during the summer, and corresponding treatments are opposite. If you suffer from Seasonal Affective Disorder, you may wish to take the test every so often just to compare results and mark improvement.
• Get the right product. This can be confusing, since there are so many different claims as to what is effective. Some companies will exaggerate their product’s performance while others falsely tout the benefits of UV light or full-spectrum, Kelvin color temperature or Color Rendering Index (CRI). The best strategy here is to find a company that has participated extensively in light therapy research. Marketing gimmicks won’t fool researchers and medical journals, and research companies’ products will meet acceptable standards.
• You will probably need more than one product. The more we learn about light, the more we realize how dependant we are on light for our health and well being. Specialised bright light is necessary to reset and entrain the body clock. Bright light during the day increases energy, alertness and helps avoid afternoon slumps. Evening light and dusk/dawn simulation help promote stronger sleep patterns, avoid PMS, PMDD and help regulate menstrual cycles. If you want a healthy circadian rhythm, you need to adapt to a circadian lifestyle.
• Keep up with current research on treating circadian rhythm disorders. This technology is developing almost as rapidly as the computer industry. Light therapy is becoming more effective and products are getting better and more convenient to use. The easiest way to keep up is to take a minute to subscribe to our newsletter. Not only will the newsletter inform you of advances in light therapy, it is packed with helpful advice for adjusting to Daylight Saving Time and getting the most out of your therapy.
• Stay in contact with your doctor. Most of the time, light alone solves the problem, but damaged circadian rhythms can contribute to other problems such as stress, depression, sleep, menopause, etc.
• Increase the level of natural light in your home. Increasing light signals during the day and dark signals at night will reinforce strong circadian rhythms and improve energy and sleep cycles.
• Get outside as much as you can. Exercise and normal exposure to outdoor light are two of the healthiest things you can do. Recent research now shows that the lack of sunlight may cause certain cancers, and although constant sunbathing is dangerous, normal exposure may prevent cancers including skin, bone and colon cancer. Studies also show that the average American only receives about 20 minutes of effective sunshine per day.
• Maintain a consistent sleep/wake schedule. Gone are the party days and all-nighters. Going to bed and waking up at the same time is the best way to reinforce good circadian habits. Staying up late on weekends is one of the quickest ways to disrupt your circadian rhythm. If you need to stay out late, make sure you get up within an hour of your normal waking time. If you do need to disrupt your schedule, remember to use your light the next day.
• Avoid things that disrupt circadian rhythms:
  • Late night binging and inconsistent eating schedules
  • Nicotine
  • Alcohol within four hours of bedtime
  • Caffeine