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~~Importance of Full-Spectrum Light~~
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Copeland, M.E. & McKay, M. (1992). The Depression Workbook Calif: New Harbinger Publications, Inc.
Overwhelming scientific evidence shows that exposure to light on the skin or through the eyes affects mental as well as physical health. It turns out that people need full-spectrum light - that is, light that contains all the wavelengths of sunlight. Not getting enough full-spectrum light, or prolonged exposure to distorted spectrum light from fluorescent bulbs, seems to have a profound effect on mental outlook, moods, and health in general. This has been borne out by generations of bleak suicide statistics and high rates of alcoholism in Northern countries whose inhabitants are deprived of sunlight for months at a time.
Recently dubbed "seasonal affective disorder" (SAD), these winter doldrums have been shown to be highly responsive to supplemental doses of full-spectrum light.
Full-spectrum light has two distinguishing characteristics: It contains (1) the same rainbow colors and (2)the same amount of near-ultraviolet light as sunlight. There are two sources for full-spectrum light: sunlight and specially designed full-spectrum light bulbs...Vita-Lite(the same lights used as "grow" lights for indoor gardening) can be purchased in hardware stores, some specialized nurseries and, sometimes, in health food stores. These bulbs can be used to replace the distorted spectrum light bulbs that are usually found in fluorescent light fixtuers.
Studies have shown that full-spectrum light, in order to be effective, must be absorbed through the eyes. You do not need to look directly at the source, however (in the case of the sun, this is certainly to be avoided). Exposure on the skin is not effective; and, as is well known, prolonged exposure to the sun may be harmful. Although it is not yet known precisely how light works to affect moods, it seems clear that it has a physiological effect on the nervous, immune and endocrine systems. (p.259-60).
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Ways To Get the Light You Need
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Glasses, especially tinted glasses, block some wavelengths from the sun. If you can, exercise out of doors without glasses. If you can't see well enough to do this safely, then simply sit outside with your glasses off for half an hour every day.
Avoid tinted glasses (but consult with your eye doctor to make sure that you get adequate protection from ultraviolet rays, which can promote the formation of cataracts)... if you wear contact lenses, spend some time outdoors every day without them.
Spend at least a half hour a day outside, even on cloudy days. Avoid the hours between 10:00AM and 2:00PM in the middle of summer, as the sun's rays are too intense then and can cause skin cancer, especially if you are fair. Never look directly at the sun.
Supplement your sources of artificial light with full-spectrum fixtures.
* Replace the bulbs in your fluorescent fixtures with Vita-Lite bulbs. Ask to have the fluorescent bulbs in your office replaced with full-spectrum bulbs. Point out to your employer the health benefits of such a change. If your boss won't spring for the expense, you could replace the distorted spectrum bulbs at your own cost, and then take the bulbs with you if you change jobs.
* Purchase one or more shop-light fixtures, replace the fluorescent bulbs with Vita-Lite bulbs, and use these to light your work and living space.
* Buy a full-spectrum light box. Avoid using the light box when you are feeling hyperactive or manic.
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