Posted tagged ‘Lightbox’

Considering new lighting options

May 16, 2010

While my faithful GoLite is still going strong, the little white LED lightbox which I bought on eBay for £10 looks like it might be on its way out.  The timer function no longer works, and sometimes the light goes out and the cable has to be wiggled or unplugged and plugged in again in order to get the light back on.  I’ll keep going until it really is dead, but I’m starting to consider my options.

I do prefer having a spare lightbox for the sewing desk, since I hate crawling around on the floor to unplug cables every time I want to change which room I’m lightboxing in, and also because the blue of the GoLite doesn’t go well with sewing.  I’ve been interested in LED lighting for a while anyway because of the energy savings.  The snag is that while the wattage is very low, the price of the bulbs is high and apparently it’s difficult to get a comfortable shade of white.  Certainly the cool white of my current lightbox isn’t something I’d care to light my home with.

So one option is simply to buy another white LED lightbox.  The cheapest I can see is the Rio, which is £50.  It looks like a nice enough little lightbox, but this isn’t like getting a spare one for a tenner.

Option 2 is to get this all-singing all-dancing bulb.  There are various multi-coloured LED bulbs on the market, but the rest are less bright and don’t include a warm white.  This one boasts 8W of power, includes a warm white, and comes in both wide and narrow beam versions.  I could use the cool white or the blue for light therapy, the warm white for general use, and then in the evenings I would have a selection of colours from red to yellow for darkness therapy, which is something I could do with in this room.  At the moment, if I want to sew during darkness therapy time, I have a couple of lamps above head height at my desk and while the room doesn’t get that bright overall, I’m sure there’s some light creeping over the top of my orange glasses.  The total cost would approach that of buying a separate lightbox, especially if I ended up getting it a desk lamp of its own so that it could be right next to me.

Things to consider and/or ask about:

1. How good the warm white is, both in terms of colour and brightness, and whether it will mesh well with the halogen bulbs I currently use for my sewing desk.  I hear that some warm white LEDs these days are pretty decent.  It would presumably be different to those, however, as they’re creating the white light from white LEDs and this would be creating the white light from a mixture of red, blue and green.

2. I presume that even a warm white LED still has a lot of blue in it.  Would using this as a general lamp during the daytime overdo the light exposure, or would it be fine as long as I moved it a bit further away from me?  People can be outdoors for hours without messing up their sleep, after all.

3. Whether the light therapy usage time would need to be ridiculously long.  I know that one LED lightbox I researched ran on 10W, but I can’t remember if that was a white or a blue one.  At 8w, hopefully this would be close, and I could position it in the effection spot just above my eyes, although I’d need to make sure it wasn’t too close in order to avoid glare discomfort.

4. On the other hand, perhaps it wouldn’t matter if the usage time was longer since even the warm white would presumably have a reasonable effect.  This could turn out to be the lamp which you just use as your general desk lamp instead of a shorter burst of more concentrated light therapy.  If I end up simply putting it in the floor lamp which leans over my desk from the left, I’d need to make sure that the light was strong enough to more or less compensate for a 60W equivalent bulb.

5. Wide beam (88 degrees) or narrow angle beam (31 degrees)?  Does anyone know what your average R63 spotlight bulb is?  I’d be happy with an equivalent to that.  Judging from this page, the narrow angle bulb would work well.  You can also read more about the bulb in question here, where it claims that it’s equivalent to a 50W halogen.  That should be sufficient.

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What my sleep’s up to these days

February 26, 2010

The yellow bulbs in the hall are continuing to work well to light the bathroom, and the salt lamp is now confirmed for staying by the bed with a pink 15W pygmy bulb in it.  I should probably mention that there’s no reason why anyone should get a salt lamp, I just find them pretty myself, and they already filter out a certain amount of blue light (though not all) through being orangey.  It’s odd, the light looks deep pink if you put it on when the room is already lit, and more orange if you put it on when the room is dark.  It’s useful for when I want to sneak out of bed and get dressed when my partner’s still asleep, as it’s not bright or blue enough to wake him up, or as soft background lighting in the late evening.  Most useful of all, the cable has ended up positioned so that the switch is down the side of the bedside cabinet, about as easy to get to from the bed as is humanly possible, which saves fumbling around in the drawer to find the red bike light or similar. By the way, if you do decide that salt lamps are nice and go looking for one, ignore all the nonsensical health claims.  They’re just pretty lamps.

For some reason my sleep’s been a little odd over the last couple of weeks.  It may be because when my partner had a week off, our routines changed slightly.  I set the clock on the dawn simulator so that it would come on an hour later, as he said he wanted a bit of a lie-in but not to end up losing the whole morning.  I was often up and lightboxing before the dawn simulation as my wake-up time seems to be well-programmed, but it seemed to work well for him.  Then we went to bed an hour or so later than usual, which for me is strange as by now you generally can’t keep me up much past midnight however you try.  I’ve also been a lot more tired than usual during the afternoons and evenings, which I am now putting down to the ME/CFIDS having a minor flare.

Now that he’s back at work, I have been wrestling with the problem of my body’s sudden ardent desire to have siestas.  I’ve snapped back into my usual wake-up time with no trouble whatsoever, but I keep getting irresistibly sleepy later in the day.  I’ve tried fighting it for a few days, using the lightbox on a double stint in the morning and/or an extra session after lunch or early afternoon, and putting the little blue LED bulb into a clip-on light (which leaves it fully visible; at 1W it’s not so bright that you can’t look at it comfortably) and putting it by the bed or laptop from 9.30 am to 3 pm.  I’ve known that LED bulb to keep me quite wired at night if used up to 4.30 pm, but it didn’t do a thing for keeping me awake in the afternoons this time.  I wondered about adding a bit of 470nm blue light to my dawn simulation in the hope that it would get the message across to my circadian clock more effectively, and tried setting it for 15 min before and after the start of the dawn simulation.  When it actually came on, it turned out to be much brighter in a dark room than I’d expected, so I immediately turned it off.  I’d still be curious to try a blue or white LED dawn simulator one day.  The only blue one I know of was put together by this guy, and the only white one that’s meant to be any good (there are some cheap ‘n’ nasty things around) is the SRS320 by Morning Sunrise (Sunrise System), which not everyone likes as an overall unit.

I have now given in and realised that my body probably just wants more sleep by now, which can happen from time to time with ME.  I slept 16-20 hours a day the first year I was ill, not that I anticipate going back to that.  But someone on an ME forum did recently tell me that she feels best when she makes herself get about 11 hours’ sleep a day, which she guesses is due to her body’s increased need to do repair work during sleep, so I think trying some extra sleep is worthwhile.  I’m still aiming for my usual bedtime but am not too worried if we end up going to bed an hour later, though I’m occasionally lying awake for a little or waking up an hour before my alarm, something that’s less common for me these days.  The siestas are going OK, they range from 1-3 hours, though I suspect today may have been more like 4.  I originally tried sleeping with the curtains open and then went for closing them so that the room is pretty dark, in the spirit of having a proper sleep.  I think I’ll go back to leaving them open, I don’t want to end up messing up my sleeping pattern by getting my body to think that mid-afternoon is bedtime.  I’ve also gone back to herbal sleep aids at bedtime, since they never do me any harm, I just stopped them because at that point they were redundant.  I may as well get all the sleep I can if my body’s clamouring for it.

So far, my sleep at night is a little more broken as described above, but I no longer have the problem of having to torture myself to stay awake earlier in the day.  My overall energy levels are relatively low at the moment, so I think I made the right call on getting more sleep.  The only snag is that when I don’t remember to turn the phones off for my siesta I get woken several times (this is bringing back how awkward it is to sleep during the day), and when I do turn them off, I forget to turn them back on again!

Update

I’m definitely feeling better with more sleep, at least over the last few days.  I’m taking a fair bit of herbal stuff to knock myself out at night, last night it was one valerian formula, one 400mg valerian, and two 300mg passiflora/100mg chamomile capsules, but I’ve taken that sort of dose before and know that I’m absolutely fine with it, though I probably wouldn’t want to be relying on it long-term.  It’s far safer than temazepam in the short-term, though.  Last night it was mainly because I was concerned that my accidentally long siesta would mess up my treasured new sleep pattern and didn’t want to undo months of work. It took a little longer than my new norm to get to sleep (possibly – it’s really hard to tell), though far less than my old norm, and while I woke up at 7 am, I got back to sleep again.  Having a siesta has meant that I skip the stage of spending the afternoon trying to keep my eyes open, and while I’m still tired and ME-relapsy, I haven’t felt like a dead cat for a few days now.  It seems that I do indeed need this much sleep right now, even if my body has to be cajoled into getting it at the right times.

How to shift your bedtime/waking time to earlier

February 12, 2010

When I was using light therapy alone, I found that my 25 hour pattern shifted to 24 hours beautifully but that sooner or later, I would stay up too late and would end up stuck on falling asleep at 4 am or so again.  DSPS is a tough nut to crack.  This was in the days before I found darkness therapy, which has made my sleep/wake pattern rock solid, so here’s how I treated it at the time.

My preferred sleeping tablet when I need one is 20mg temazepam; many people find that 10mg is enough, but I need a higher dose.  While my GP advised me that I should be able to take it for up to a week, I found that taking it for a week straight caused rebound insomnia when I stopped, presumably because the ME/CFIDS makes me over-sensitive to medication.  I find that taking it for three consecutive nights is fine, so I work with that.  It’s entirely possible that I’d be fine with five nights, but I’ve never needed to try.

I would always recommend strongly that you discuss this with your GP.  They should be made aware of your sleeping problems anyway, even if you’re trying to solve them yourself, and sleeping tablets are fairly serious things, even the over-the-counter ones.  Discuss which sleeping tablets will best meet your needs, and if you’ve had a sleep problem for a while you’ve most likely tried several by now anyway.  Do tell them that you will only be using the tablets for a few nights in order to shift your sleep pattern, as otherwise they will be a lot more reluctant to let you have any meds.  I’ve managed to convinced a GP who’d never met me before to let me have four sleeping tablets for this purpose when it was an emergency (missed flight, unexpected night flight), and I doubt that he’d have let me have anything at all if I’d just wandered in to say that I was a bad sleeper and wanted some drugs please.

I’ve always been able to move my sleep back enough over three days using this method, but if I had needed to control a larger shift I would probably have done three days, waited a week, and then repeated the process.  My general lightbox treatment time is 45 minutes, but for this I would sometimes use a longer treatment time to help reinforce the circadian shift.  As far as I can recall, I used an ordinary alarm clock to make sure I got my light therapy at the right time the next morning, but dawn simulation would probably be even better.

Let’s assume that my bedtime is usually 1 am but has shifted to 4 am.

Day 0 – bed at 4 am, wake the next day at 12 pm.
Day 1 – sleeping tablet at 2.30 am for 3 am bedtime, bright lightbox at 11 am.
Day 2 – sleeping tablet at 1.30 am, lightbox at 10 am.
Day 3 – sleeping tablet at 12.30 am, lightbox at 9 am.
Day 4 – no sleeping tablet, lightbox at 9 am.

After that I would relax and use the lightbox whenever I woke up, instead of setting an alarm clock.  This method worked for me every time, including when I had to go on a night flight and deal with a 3 hour time difference to boot.

If you are using darkness therapy, you may not need the sleeping tablets at all.  Just put on the tinted glasses/switch over to orange lighting an hour earlier every evening.  The usual recommendation is to commence darkness therapy three hours before your desired bedtime, though some people find that they get sleepy too early if they do this.  Obviously getting sleepy too early is not a deterrent for DSPS sufferers!

For the above problem, I’d suggest starting the darkness therapy three or four hours before your current bedtime to begin with, and seeing what happened.  It may take a few nights to kick in fully.  Use the bright lightbox when you wake up.  You can wait until you wake up naturally, depending on how effective the darkness therapy is for you, or you can set an alarm so that you make yourself use the lightbox an hour earlier every day.  Since you’re not using sleeping tablets and therefore don’t need to worry about getting the process completed in a hurry, you can try shifting your sleep more slowly, even by 15 min a night.  Keep a diary of what you’re doing so that you don’t lose track.

If you have Non-24 Sleep-Wake Disorder, I’d suggest waiting until your circadian clock has shifted around to your ideal bedtime and waking time before trying anything, then hitting it with light therapy, darkness therapy and/or sleeping tablets to stabilise it there.  The sleeping tablets are a short-term measure, but the light and darkness therapies can be continued full-time and indeed should if you have a circadian rhythm disorder.

If your problem is jet lag or shift work, rather than a misbehaving body clock, you’ll have to experiment to find out what suits you best, and you may only need to use light/darkness therapies occasionally.  Sleeping tablets are best reserved for occasional use, so if you are going to be moving your sleep pattern every week or so, I wouldn’t advise them, and I would certainly suggest that you discuss this with your doctor.  Some companies give their night shift workers yellow safety goggles to wear when they go home in the daytime, so that the light on their journey won’t keep them awake.

If your problem is instead Advanced Sleep Phase Syndrome, then use bright light therapy in the evenings instead to keep you awake for longer.  I have absolutely no idea how darkness therapy would factor in here, but if you’re using it for other purposes (e.g. sounder sleep), I would imagine you would want to be careful not to start it too early in the evening, and remember that darkness therapy alone is unlikely to shift your body clock in the desired fashion.  Light therapy will be the key here.

For any of these problems, dawn simulation alone is unlikely to be enough to shift your body clock, at least in my experience, but may be very helpful in sticking to a good pattern once you have one in place.  I recently went back to dawn simulation, and while I had already stabilised my body clock using light therapy and darkness therapy by now, I think it may be adding a little extra help, and my partner is certainly finding that the dawn simulation makes it much easier to get up in the mornings.

Bright light therapy: review of the GoLite

February 12, 2010

The GoLite is a nifty little lightbox at only 15 x 15 x 3cm, which makes it extremely portable.  It comes with extra international plugs and a padded carry case, and I have successfully used mine in Israel as well as the UK.  My version is not rechargeable, but the newer ones are, so that if you need to use it somewhere else, you wouldn’t have to scrabble around on the floor to unplug and replug cables.  The case has a clamshell design, so that when it’s closed the lid protects the LED panel, and when it’s open the lid acts as a base.  Unfortunately, the stand is not adjustable and I’ve found that it’s at the wrong angle when it’s placed on a table, so that I have to prop it up on my glasses case.  LEDs are a very directional form of light and you have to position LED lightboxes just right.  While the brightness of traditional fluorescent lightboxes is measured in lux, with 10,000 lux being ideal, the light produced by LEDs is so different that the lux measurement doesn’t apply.  I don’t think I’ve heard yet of an LED lightbox which was not bright enough, but do read reviews if you are looking at different models.

Unlike the lightboxes which came before it, the GoLite doesn’t just use LEDs, it uses blue LEDs. The manufacturers found through research that there’s one particular bandwidth of light that affects the circadian clock, at around 470nm, and luckily blue LEDs naturally peak in exactly that bandwidth.  (Despite what the manufacturers claim, all blue LEDs do this, so any lightbox with blue LEDs should do the same job.)  Traditional fluorescent lightboxes do contain some light in that bandwidth, but they don’t have very much of it.  By isolating the correct bandwidth, the idea is that you can get away with a smaller lightbox and a shorter treatment time, thus hugely increasing how effective it is.  My experience and all the reviews I’ve read of blue lightboxes appear to bear this theory out.  The manufacturers recommend a treatment time of 15-45 minutes, which for bright lightboxes is excellent, and even with stubbon sleep disorders I have always found 35-45 minutes to be sufficient.  The snag is that not everyone likes blue light, but most people are fine with it and it’s a pretty soothing light as such things go.  I have difficulty tolerating bright light and I’m absolutely fine using the light on full intensity.  The build quality appears to be good and the only problem I’ve had in five years of near-daily use is that one of the 66 LEDs now only lights up intermittently, which does not affect the efficacy or visual comfort at all.

Apart from the inability to adjust the stand and the high price, my only niggle with the GoLite that I own is that the settings are a nuisance to understand and the instruction manual wasn’t much help.  It does have various features, including a clock, treatment timer, variable light intensity, and the ability to save three different programmes, but you may need to ring up your seller or the manufacturer in order to learn how to do this.  It’s not intuitive to set, involving strange combinations of holding down several buttons at once, and you’re unlikely to remember how to do it.  After five years of use, I’ve sorted out my preferred treatment time and light intensity so that I just need to turn it on and hit “light” in order to get my treatment running, but I have no idea how to change the programme settings or even how to change the time when the clocks go back.  Thankfully I only use the one programme and don’t use it as my clock (it lives in a bedside drawer when not in use), so this doesn’t particularly matter.  I did try using Programme B for a shorter treatment time with lower light intensity for when I had a headache, but eventually I stopped bothering.  If I have a migraine, I skip the lightbox for that day, and if it’s only a mild headache, the light doesn’t seem to do me any harm.

The GoLite was my first big step in improving my sleep.  Before using it, my daily pattern was 25 hours, so that I would fall asleep an hour later every day.  I started using the GoLite when I woke up, and the pattern immediately stabilised at 24 hours.  With judicious occasional use of sleeping tablets, I could even move my bedtime and waking time back when they had crept too far forward, although I still tended towards late hours and had to accept that while the Non-24 Sleep-Wake Disorder was now firmly under control, the Delayed Sleep Phase Syndrome was only partially managed.  (Darkness therapy is what finally solved the latter.)  After some experimentation, I have settled on a 45 minute treatment time, although now that I am using darkness therapy as well I may be able to get away with less.  I found after a few years that even if I skipped my treatment for the odd day here and there, my sleep pattern remained stabilised at 24 hours, so it seems that to some degree my circadian clock has been retrained.

I bought my GoLite in 2005, back when it was the only LED lightbox on the market and pretty new at that.  The version I bought was the P1 (the link takes you to the place I bought it from, which I highly recommend).  As you can see, it’s still for sale at quite a good price now, although some people may prefer to pay more for the newer, fancier versions.

Back then, the GoLite was made by an American company called Apollo Health who made a variety of fluorescent lightboxes as well and had done quite a lot of research into light therapy.  I loved their website.  It had some of the best information about bright light therapy for various conditions that I’d ever seen, and devoted plenty of space to sleep disorders, where most lightbox manufacturers just talk about SAD.  It even had a free test you could take to find out whether you had a circadian rhythm disorder, rather like the Morningness-Eveningness Questionnaire.  When I rang the company, there was an extraordinarily knowledgable chap I could speak to about exactly how I should treat my sleep disorders using light therapy.  Apollo Health has since been taken over by Philips, which means that you have a household name, you can speak to customer services in your own country, and it’s doubtless doing great things to get the product out there, but that wonderful resource of the Apollo Health website has been lost.

The new GoLite

Philips have redesigned the GoLite so that it now looks rather different.  I haven’t tried it out yet, but I’ve spoken about it in some depth to the National Light Hire Company.  It does look snazzier, but frankly I’m not that interested in its decorative value and it’s certainly not something I’d be willing to pay more money for.

The new GoLite BLU (no, Philips, misspelling words does not make your product more attractive to me) still lacks an adjustable stand, but it does feature a built-in battery, so that it is rechargeable.  I’ve always hated having to mess around with unplugging cables whenever I wanted to move my lightbox to the other room, so this would have been a very useful feature for me, and it would have made it easier to take over to my partner’s flat in the days before he moved in.  I’ve read that it has a much wider treatment angle than the older model, though I’ve not been able to confirm this.  When I talked to the National Light Hire Company, we discussed how it compared to the Lumie Zip, another popular LED lightbox, and they said that the new GoLite has a lot more features than the Zip and is generally more modern and high-tech.  They did not know whether it was easier to use, but judging from the user manual it’s still awkward.  It features a touchscreen, which I suspect may make it even more awkward when it comes to holding down two buttons at once, although at least the display looks nice and clear, in a blue that matches the bright light panel.  Abandoning the clamshell design of the older GoLite means that you no longer  have a back that can flip over to cover the screen. From having knocked mine onto the floor countless times over the years, I think the GoLite is sturdy enough that it doesn’t matter, and they do provide a nice slimline carry case.

The GoLite continues to be known as one of the highest-quality lightboxes around, and its small size and relatively short treatment time give it a big advantage over traditional fluorescent lightboxes.  It is no longer the only LED lightbox on the market, however.  Apart from the  popular Zadro (not available in the UK), all other LED lightboxes provide white light which peaks in the blue spectrum.  Blue provides a gentler light and possibly (but not necessarily) a slightly shorter treatment time, while white is likely to be more acceptable to anyone who is picky about their light colour, for instance if they need to make colour judgements.  Whether you prefer to pay more for the additional features and reliable brand name, or save money to get a more basic LED lightbox, is up to you.  If I were starting over with light therapy now, I think I’d buy a cheaper lightbox but make sure that it was from somewhere with a good returns policy in case of faults.

Bright light therapy: review of the Lite-Pad

January 27, 2010

This is my spare lightbox, which I picked up second-hand on eBay for a tenner.  I don’t know who the manufacturer is, but this looks like more or less the same thing.  It’s a cheap and cheerful version of a fairly standard lightbox, and while it’s my secondary one so I’ve never used it on its own for more than a few days at a stretch, it seems to do the job as well as my GoLite.  The size is about the same, although the LEDs are white rather than blue.  If anything, I think it might be a little stronger than my GoLite in effect, although perhaps I just wake up more thoroughly when I’m sewing than when I’m mooching online.  I keep it on my sewing desk, so that I have white light to sew by, and to save crawling around on the floor to unplug and move my GoLite.

There is only one brightness setting, and it’s pretty bright.  I spent the first few months using it with a blue filter taped over the top, although I don’t seem to need that now.  If you’re going to go for a filter, try a lighting gel (there’s a seller on the links page) and get one that’s blue or turquoise, since that’s the colour of light that is most important for resetting the circadian clock.  With the filter, you’ll get a very cold white light.  Without it, you’ll get a white light that is colder than standard incandescent light bulbs but would probably blend in quite well if the room lighting was fluorescent.  I haven’t had any trouble with colour matching for fabrics when quilting by this lightbox.

There are three settings for the length of time.  Pressing the On button once will put the lightbox on until you unplug it (there’s no Off button!), pressing it twice will set it for fifteen minutes, and pressing it three times will set it for thirty minutes.  There’s a little red LED by the word TIMER which flashes once for the fifteen minute setting and twice for the thirty minute setting, and continues to flash at intervals so that you know which setting you’re on.  It was months before I even noticed that it was doing this, so don’t worry that you’ll notice the red light, it’s too small and dim and you have to look at it directly to notice it.

One distinct advantage this lightbox has over my GoLite is that the stand sets it at the right angle when it is perched on a desk.  LEDs have a very narrow beam angle so you have to get them into exactly the right position, and this one is just right – at least, it is for me.  I’m short and I tend to hunch over while sewing, so it’s possible that if you’re a strapping lad or lass of over 6′ and you sit bolt upright, you might need to rest the front on a book or something to tilt it a little.  Since lightboxes are meant to be most effective when positioned above the eyes, and since my sewing desk is quite cluttered enough already, I’ve managed to hook it onto the set of stacked mini chests of drawers I keep my threads and such in, by tucking the flap which forms the stand into a drawer and then allowing the lightbox to fall forwards slightly to get the light at the right angle.  It’s been there for a few weeks and not fallen out yet!

The lightbox also has a facility for producing “soothing sounds”, presumably for relaxation or tinnitus.  They are all absolutely vile.  If you want something like that, invest in a proper tinnitus relaxer.  For the price of this lightbox, I really don’t care that this function isn’t worthwhile.  It does its job with the light, it has a basic timer function, and that’s all I really need.  It doesn’t have a clock, and it doesn’t have a display to tell you how much treatment time is left, but they’re far from essential.

It does have its quirks, this little thing.  When you first plug it in, the light flashes once very briefly, which can be a little disconcerting, and I have absolutely no idea how anyone could forget to install an Off button.  If you use a cordless or mobile phone by it, it tends to make that strange little noise that is, well, made by devices which are reacting to cordless or mobile phones.  It usually settles down after a minute, though, and I can keep my phones on the desk along with the lightbox while I sew, although I may put a little distance between them.

Since I can’t even track down who the manufacturer is, I would assume that if you buy this lightbox and it goes wrong, you’re highly unlikely to get good customer support from the manufacturer.  It generally costs £40 new, so this may not bother you, and after all, the seller will be responsible up to a point under the Sale of Goods Act.

I feel that lightboxes are generally hugely overpriced and that it is high time that cheaper models were widely available.  It’s not particularly high quality, and it certainly doesn’t have fancy features of the more expensive models, but for this price I think it does the job very nicely indeed.  That was £10 very well spent.

Bright light therapy: review of the Lumie Desk Lamp

January 27, 2010

The Lumie Desklamp provides 10,000 lux of light at 20 cm.  20cm is closer than is recommended for visual comfort, so at a more sensible distance this will be a lower-powered lightbox  This light uses 55W of power, so don’t think that just because it’s a species of low-energy bulb it’ll save you power compared to your ordinary desk lamp, but you do get a very bright light for that wattage.  The height is 45cm, the head measures 45 x 18cm, and the base 27 x 21cm.  At 2.5kg, this is a hefty piece of kit, though at least that means it won’t fall over.

This is the first bright lightbox I tried, five years ago when the variety of lightboxes available was not as great.  I found Lumie (then Outside In) while reading up on light therapy and was impressed by the amount of research on their website.  The free trial, where you pay upfront but receive a refund if you return it within 30 days (6 weeks for ME sufferers), was a definite bonus.  I spoke to Lumie and we decided that this would be best for my needs, mainly because it is equipped with a dimmer. I expressed concern that the light would give me migraine, as it is a fluorescent bulb.  Lumie said that they’d eliminated the flicker that is one of the reasons why fluorescent light is uncomfortable for many people.  I don’t know whether they failed to do so entirely or whether it’s just that fluorescent light is uncomfortable because of the colour of the light as well as the flicker, but it gave me dreadful migraines, so I had to return it.  Lumie advised me to try building up gradually from a short period on a dim setting, but it made no difference.  Having spoken to them again just now, they still seem to be under the impression that this is a lovely comfortable light that no one could possibly object to, which I felt was a bit too heavy on the sales approach rather than the medical realities, as intolerance of fluorescent light is typical of ME sufferers, migraineurs, many dyslexics, epileptics, and occurs with lots of other people.   Apart from that, I have always found their customer service to be extremely helpful and highly knowledgeable.  Everything went smoothly and I received a full refund.  I would not recommend this lightbox for anyone who is sensitive to fluorescent light, but if this does not apply to you, read on.

The Lumie Desklamp has been designed so that it can be used as a lamp as well as a therapeutic lightbox, which is unusual.  One benefit of this is that it is more discreet: if you’re using it in the office, it’s far less likely to cause your colleagues to ask what it is and then embark on a discussion of your health problems.  The dimmer function (the knob on the base) and the adjustable neck means that it is easier to adjust for comfort while you are using it, and that you can then turn it down and angle it away from you to use as an ordinary desk lamp.  It looks simple and well-made.

Fluorescent lightboxes range from 2,500 lux to 10,000 lux.  10,000 lux is more common these days, as it requires a shorter treatment time (which will still be longer than the treatment time required by an LED lightbox).  This lightbox uses 10,000 lux and at that setting Lumie recommend a treatment time of 90 min for SAD.  (How long is needed for sleep disorders is an entirely individual matter, but I know that I need longer than the recommended treatment time with my LED lightbox.  Use the SAD recommendations as a way of comparing different lightboxes.) An alternative is to use it at a medium setting for longer than the recommended time to get the same overall effect, which again will be a bonus for some people who are more sensitive to bright light.  This is a lightbox which requires you to be sitting by it for quite some time, so it’s one to use while in front of a computer in the morning rather than while gulping down breakfast before dashing out.

Apart from this, it’s a fairly basic lightbox, without the bells and whistles of the GoLite, for instance.  It doesn’t have timer function or a display which could show, for instance, a clock, the time left for light therapy, or the brightness.  About the only one of those I’d consider to be essential is the timer, but you can easily just use a timer on your computer or mobile phone, or buy a kitchen timer.  That said, it would be handy if the dimmer knob was a dial with numbers instead, as it is useful to know the exact effects the different levels of brightness will have on you, especially when you’re at the beginning stage of working out how long to use it for and what brightness setting you prefer.

One of the definite advantages of this model is that the light is positioned exactly where it needs to be, above the eyes.  If you look at this picture, the light is positioned pretty ideally.  I also find it is easier to have the light off the tabletop and up out of the way of desktop clutter, although with such a big lamp base there is less of an advantage here.

While I’m not madly keen on fluorescent light in general, as it really isn’t the best thing to be exposing your eyes to and will cause medical problems in a number of people, it does have one advantage over LEDs in that it covers a broad area, whereas LEDs are highly directional.  This plus the completely adjustable neck means that you really can have the light exactly where you want it.

It’s not the quickest lightbox to use, but if you are in the market for a fluorescent lightbox then I think this one has many advantages worth considering, and it is reasonably priced.

Dawn simulation

January 26, 2010

Dawn simulation works by gradually turning on a light, generally 40w or 60w, over a period of time, most typically 30 min, in order to simulate a sunrise.  The light goes through your eyelids and moves your sleep stage to the point where it should wake you up naturally, meaning that you wake feeling as refreshed as you’re going to get and that hormones such as cortisol do what they’re meant to.  I find that when it wakes me up, it feels like I blink and I’m awake, rather than being dragged kicking and screaming into consciousness.  They all have backup alarms you can set just in case.  Most people don’t need them, but some do, and can still find that while the light isn’t quite enough to wake them up on its own, they do feel much better when they wake up.

As well as making it easier to get up in the morning, some research has found dawn simulation to be as effective or nearly as effective as bright light therapy for treating SAD, and it may work well for non-seasonal depression too.  This is despite the fact that it doesn’t use such bright light, just an ordinary bedside lamp or equivalent.  It’s thought to be something to do with the gradual increase in light having the effect.  The advantage over bright light therapy is that the treatment is over by the time you get up, you don’t have to tether yourself to a light box in the morning, but the disadvantage is that it may not be as effective.  Companies selling both tend to recommend it for mild SAD and bright light boxes for more severe SAD, I’ve noticed.

Dawn simulators also generally offer dusk simulation as well, where the light fades down gradually to help you get to sleep.  I think there’s some research around showing that it helps a bit with insomnia.  I’ve not really used this setting much as it’s less convenient, though I find it relaxing when I do.  I use dawn simulation because it helps stabilise my sleep pattern even further, and because it helps both myself and my partner to get up in the morning.

One common problem with dawn simulators is that they tend to buzz when the light is ramping up or down.  The best solution is to get one of the new energy-saving halogen bulbs, also called halogen incandescent, which are the same shape as standard incandescent bulbs and can be dimmed.  Not only will they save you at 30% on energy (42w is equivalent to 60w and so on, though I and many other people think they actually seem to be brighter than that) and last longer, but the light is good quality and they don’t buzz.  You can’t use fluorescent bulbs in a dawn simulator (I never recommend them anyway as the light causes problems for so many people), you can’t use the usual halogen bulbs, you can’t use LED bulbs if you’ve managed to find one, you can just use them with standard incandescent or energy-saving halogen.  This is for where you put in the bulb yourself: there are a couple of types of dawn simulator around using fluorescent or LED lights already built in.  If you get the type of dawn simulator which plugs into a lamp, again it has to be the sort of lamp which takes incandescent bulbs, and it can’t be a lamp which already has any sort of dimmer fitted, such as a touch lamp.  Just use an ordinary table, bedside or desk lamp.

There’s a new type of dawn simulator which is combined with a lightbox, such as this one (do read reviews, there are some poor quality ones out there by other manufacturers).  They may be a good solution for people wanting to try both dawn simulation and bright light therapy, but bear a few things in mind.  Firstly, it comes up to full lightbox brightness rather than the brightness of a 40w or 60w bulb, so that you will most likely be awake long before it’s anywhere near fully bright.  One solution could be to set a 90 minute sunrise and assume that you’ll be awake after, say, 30 min.  You need your dawn simulation to be by your bed but are unlikely to want to be using your bright light box by the bed, though if you read in bed in the morning or have your laptop close to your bed you could be OK.  The other point that occurs to me is that since the light is much brighter than is needed for dawn simulation, you could place it further away from the bed (e.g. by your computer, if it’s in the bedroom) and just point it in the right direction.  If I was starting light therapy all over again, I’d probably have gone for one of these and hoped that I’d be able to work something out once I’d fiddled with it enough.

I started off years ago with an all-in-one Bodyclock by Lumie where the lamp is built in, but even though it was a 60w bulb I found that it wasn’t bright enough for a reading lamp, plus Lumie often get slated for poor product build quality.  I sold it on eBay and bought myself a Sunrise System which plugs into a lamp or lamps of your choice, and vastly prefer it.  Mine  eventually became faulty and I sent it in for repair, where they reported that it had been damaged by a power surge (at which point I promptly bought a surge protector) and sent me a replacement which is slightly different from the older model.  They can take a bit of getting used to, and I think the company needs to continue tweaking them (though at the very picky level), but generally they’re excellent.  They have lots of useful features, such as being able to set the time individually for each day of the week.  We have it set to finish at 9 am Mon-Sat and 10.30 on Sunday, when my partner starts work later.  Actually he starts quite a lot later on Sundays, but I want to keep myself in a good routine while having a bit of a lie-in.

One of the great things about dawn simulators of this sort is that you can plug them into more than one lamp as long as you don’t exceed the total wattage, which in the case of the Sunrise System is 200w in the US and 300w in Europe.  That’s enough to hook it up to lights all over the bedroom if you like, though most people like to hook it up to a light on each side of the bed.  We’ve found that I get woken up better than my partner does by light, that he doesn’t like waking up to full light and generally prefers it to be dimmer on his side, that he still needs his alarms as he’s trained himself to respond to those, and that I take longer to get up once I’m awake, so that by the time he’s had a shower and got ready for work it’s about the time that I’ll be getting up.

So on my side of the bed, the dawn simulator is hooked up to my bedside light, which is a 40w equivalent low-energy halogen bulb in an anglepoise lamp that faces the wall, and on my partner’s side there’s a little 25w spotlight hidden behind a vase which points into the corner and is enough for ambient lighting.  My partner’s bedside reading light is independent of the dawn simulator.  The dawn simulation starts at 8 am, which is when the first of his three alarms go off.  He gets up at 8.30 when the light is up to half brightness, and I get up at 9 when the light is at full brightness.  As there are alarms going off from 8, I can be anywhere from awake to dozing to having fallen asleep again while the light is increasing, but it doesn’t seem to prevent it from being effective.  Occasionally I sleep in later than 9, but it’s probably only once a week, which for me is fantastic.  This helps keep my sleep stabilised even if I went to bed too late the night before.  I’m getting up earlier than I used to (even when I was using the lightbox), and it’s great being able to get up earlier in the morning and go to bed at the same time as my partner.