People who struggle with low mood and poor sleep in the darker months should switch on a bright light lamp in October, according to Timo Partonen, a research professor at THL, Finland’s national health agency. He told Yle that October is the month when seasonal symptoms most typically begin, so starting light treatment then can head off weeks of discomfort before the darkest part of the year arrives.
By October the autumn equinox has passed, and the days keep getting shorter until the winter solstice on 21 December. The darkness weighs heavily on Finns in particular, since in the country’s northernmost areas the sun can stay below the horizon for months. Common symptoms include poor sleep, lower mood, less interest in socialising, reduced physical activity and cravings for sugar, especially in the afternoon or evening. They often get worse in November and usually fade on their own only in February.
Time spent in bright light is the main way to ease these symptoms. Partonen said regular morning sessions can bring relief within the first week, and that sugar cravings are often the first thing to change. “That’s usually a sign that the bright light is working,” he said, adding that other symptoms tend to lift after that. Light reduces fatigue, improves mood and makes people more active and sociable.
His guidance on using a lamp is practical. Users should follow the instructions that come with the device, particularly the recommended distance from the face, and should sit near the light rather than stare into it. He suggests about 30 minutes between 6am and 10am on at least five mornings a week, continuing for as long as the symptoms last, which can mean weeks or even months. Regular use matters more than long sessions, so the routine should cover most mornings rather than an occasional hour in front of the lamp. Some people get headaches or eye irritation during the first week. Partonen recommends that anyone who notices symptoms they do not have in spring or summer should try a lamp before anything else.
The risks are small when lamps are used correctly, but there are two cautions. People with eye conditions should check with the doctor who diagnosed them that a lamp is safe to use, and the light can overstimulate people who are prone to strong mood swings. If a lamp brings no improvement, or if the symptoms are severe, as in Seasonal Affective Disorder, Partonen advises seeing a doctor. For most people, though, his message is that a lamp used correctly each morning from October onwards is a simple first step.
