Bright light therapy should begin in October for people who experience seasonal symptoms during autumn and winter, according to Timo Partonen, a research professor at Finland’s Institute for Health and Welfare (THL).
As daylight hours continue to decrease across the Northern Hemisphere, October marks the period when many people begin noticing changes in their mood, sleep and daily routines. In Finland, where winter brings particularly short days and some northern areas experience periods without sunlight, the seasonal shift can be especially difficult for those sensitive to reduced daylight.
Partonen identifies October as the month when seasonal symptoms most commonly begin to appear. These can include poor sleep, low mood, reduced social interaction, less physical activity and stronger cravings for sugary foods, particularly in the afternoon and evening.
The symptoms often become more pronounced in November and may not disappear naturally until February. For people who experience these changes every year, starting bright light therapy early could help reduce their impact before the darkest part of winter arrives.
According to Partonen, regular exposure to bright light, particularly in the morning, is the main way to ease seasonal symptoms. Some people notice an improvement within the first week of consistent use.
“Some seasonal sufferers use bright light lamps throughout the winter,” Partonen said, recommending that people who have not tried the treatment consider it if they notice symptoms during autumn and winter that are absent in spring and summer.
Bright light therapy may help reduce tiredness, improve mood and encourage greater physical activity and social interaction. It can also ease cravings for sugary foods, which may be among the first changes people notice after beginning treatment.
Partonen explained that a reduction in afternoon and evening sugar cravings can be an early indication that the treatment is having an effect. Other seasonal symptoms may begin to improve afterwards.
Most people who experience seasonal symptoms obtain clear relief from bright light, according to Partonen. However, the treatment does not work equally well for everyone. People whose symptoms persist despite using a lamp, or whose condition is more severe, should seek medical advice.
More serious seasonal symptoms may be associated with seasonal affective disorder (SAD), a form of depression linked to seasonal changes. Anyone experiencing persistent low mood or significant difficulties with everyday life should consult a healthcare professional rather than relying on light therapy alone.
Although bright light lamps carry few risks when used correctly, Partonen advises certain people to take additional precautions. Those with eye conditions should consult the doctor treating their condition before starting therapy to confirm that using a lamp is safe.
Bright light exposure may also trigger overstimulation in people who are prone to pronounced mood swings. These individuals should be cautious about starting treatment without appropriate medical guidance.
For people who regularly struggle with the darker months, October offers an opportunity to address seasonal symptoms before they become more severe. Beginning a consistent morning light routine early in the season may help make the transition into winter more manageable.
