Seasonal depression, also known as Seasonal Affective Disorder (SAD), is a form of depression that occurs when there is less sunlight, typically in the fall and winter. Serotonin, a hormone that helps regulate mood, reduces when exposure to sunlight declines. One potential treatment people often ask about is whether tanning beds can help with seasonal depression.
Symptoms of Seasonal Affective Disorder (SAD)
People with SAD may experience:
- Feeling tired or sluggish all the time.
- Sleeping too much or having trouble sleeping.
- Gaining weight from cravings or losing weight due to lack of appetite.
- Difficulty focusing or making decisions.
- A sense of sadness or despair.
Recognizing these symptoms can help if you think you might have seasonal depression.
Can Tanning Beds Help with Seasonal Depression?
Some believe that tanning beds may offer help from SAD because they mimic sunlight. Tanning beds emit ultraviolet (UV) light, which some people think can help boost serotonin levels and improve mood. But is this true?
Studies have shown that tanning may help improve mood in people with seasonal affective disorder. Tanning beds work by emitting UV rays, which are similar to the sunlight we get outdoors. UV radiation has been shown to increase the creation of serotonin, a brain chemical that helps to elevate your mood. However, tanning beds primarily use UVA rays, not UVB rays, which are the kind of rays needed to produce vitamin D.
While UVB light from natural sunlight or light therapy lamps can help create vitamin D, which is linked to better mood regulation, tanning beds don’t provide the same benefits. Tanning beds may provide some help, but they are not the most effective option.
Though the act of tanning might temporarily boost mood due to the warmth and light, but this effect doesn’t address the root causes of SAD or depression.
Tanning for Seasonal Depression: Risks and Benefits
If you’re thinking about using tanning as a way to treat seasonal depression, it’s important to consider both the benefits and the risks.
Potential Benefits
- Some people feel happier after tanning sessions.
- Visiting tanning salons can offer a chance to socialize.
Risks
- Regular use of tanning beds raises the risk of skin cancer and premature aging.
- UV rays can harm your eyes if they’re not properly protected.
- Some people might develop a dependence on tanning as a way to cope with their mood.
Alternative Treatments for Seasonal Affective Disorder (SAD)
Instead of using tanning beds, there are safer and more effective treatments for SAD:
1. Light Therapy
Light therapy is a commonly used treatment for SAD. It means sitting in front of a specialized light box that produces bright light. This light mimics natural sunlight and helps regulate your body’s internal clock. Many studies have demonstrated that light therapy can alleviate the symptoms of seasonal depression by boosting serotonin.
2. Cognitive Behavioral Therapy (CBT)
Cognitive Behavioral Therapy (CBT) is a type of talk therapy that focuses on identifying and changing harmful thought patterns. CBT has been demonstrated to be useful in treating many different forms of depression, including SAD.
3. Exercise
Regular physical activity is an excellent way to manage depression. Exercise stimulates the release of endorphins, the body’s natural “feel-good” chemicals, which can help improve your mood and energy levels.
4. Vitamin D Supplements
If you live in a place with limited sunlight, you might be deficient in vitamin D, which can contribute to depression. Consult your doctor about getting a blood test to determine your vitamin D levels, and if necessary, take a supplement.
5. Taking Medications
In some cases, medication may be necessary to manage the symptoms of SAD. Medications commonly used to treat seasonal depression include:
- Selective serotonin reuptake inhibitors (SSRIs) such as Prozac and Zoloft are commonly recommended. These drugs regulate serotonin levels in the brain, which can help with depressive symptoms.
- Bupropion (Wellbutrin) is sometimes prescribed to treat SAD, as it helps to increase dopamine and norepinephrine levels, which can improve mood and energy.
Lifestyle Changes to Help Manage SAD
Here are some lifestyle changes that can also help manage seasonal depression:
Get Outside for Sunlight
Even on cloudy days, try to spend time outside. Sunlight exposure can improve your mood.
Stick to a Regular Sleep Schedule
Go to bed and wake up at the same time every day. This helps keep your mood steady and improves overall well-being.
Eat a Healthy Diet
A diet rich in omega-3 fatty acids, fruits, vegetables, and whole grains can benefit your mental health. Avoid much sugar and processed foods.
Stay Social
Connect with family and friends. Socializing can help reduce feelings of loneliness and lift your mood.
Relaxation Techniques
Relaxing activities like deep breathing, meditation, or mindfulness can help reduce stress and improve your mood.
Set Small Goals
Focus on small, realistic goals each day. This offers you a sense of purpose and accomplishment, which can boost your mood.
Find Better Ways to Manage Seasonal Depression Than Tanning
Tanning beds may offer temporary relief for seasonal depression, but they don’t fix the root cause of SAD. They can also come with risks like skin damage. For long-term improvement, it’s better to focus on proven treatments like light therapy, therapy, and medication. Adding simple lifestyle changes, like getting outside more or eating well, can also help. A comprehensive approach is required to manage SAD efficiently and safely.