The new Sunrise System Light Box is the ONLY product on the market which combines a bright light LED light box with a Sunrise System Dawn Simulator. For much less than the price of an ordinary light box you can now also enjoy the combined benefits of a Sunrise System Dawn Simulator - one of the most natural and stress free ways of waking with light. The Sunrise System Light Box is packed full of functionality; not only is it lightweight and portable, it has a great range of easy-to-use features which you can set to meet your own lifestyle requirements for waking and sleeping. You can use the lightbox on a timer, so that you can have exactly the right dose for you. Its digital display has a wealth of features, from being able to select your language, calculate dates and leap years, set a sunrise or sunset to your prefered length of time and set the alarm to a different time and mo9de depending on the day of the week. It is easy to program, as all functions of the Sunrise System 320 are indicated on the large backlit LCD display to clearly show the function being altered. An adjustable night light feature has also been included, as well as a security feature that randomly turns the light on and off between the times of 7:00pm and 9:00am for when you are away from home. You can also set the LCD contrast to your prefered brightness, so it doesnt disturb you while you sleep. Lightweight and portable you can use the SRS 320 at work, at home, on holiday, in your caravan. You can take it on your travels as it is supplied with 3 mains cables and a power supply - so you can use it anywhere in the world!

• Bright, up to 10,000 Lux LED light box
• Timer - when using the SRS 320 as a light box, the user can specify how long the light is on, from 10 - 90 minutes in 10 minute steps.
• Sunrise : the simulates a sunrise over a period of 0 (off), 15, 30, 45, 60, 75 or 90 minutes. Set to suit your preference.
• Sunset: simulates a sunset over a period of 15, 30, 45, 60, 75 or 90 minutes. Set to suit your preference.
• Full seven day alarm is provided to allow the user to set different times (if desired) on the alarm for different days of the week. The factory programmed time for all seven days is 07:00am.
• All functions of the Sunrise System 320 are indicated on the large backlit LCD display to clearly show the function being altered.
• A night light feature has also been included and the night light is user adjustable.
• A security feature that randomly turns the light full on and off between the times of 7:00pm and 9:00am can be set to operate when you are away from home.
• 12 or 24 hour clock display - you choose.
• Power fail backup is provided on all functions for short power cuts or if the Sunrise System is inadvertently disconnected for a short time.
• Easy to read text display shows time and date.
• The day of the week and Leap years are automatically calculated.
• Option to select a language (English, French, German, Spanish and Swedish).
• LCD contrast and backlight adjustment
• Lightweight and portable you can use the SRS 320 at work, at home, on holiday, in your caravan. You can take it on your travels it is supplied with 3 mains cables and a power supply - use it anywhere in the world.
  
  

This is why most people find they are happier, more energetic, more rested and more positive about life in summer.

By regulating out sleep patterns, using dawn simulation, we can ease out bodies into the morning, and wake naturally just by using natures triggers of morning light, instead of the harsh jolt awake which leaves most of us feeling shocked and numb that you get from a normal alarm clock.

Here we have listed ways in which you can help overcome sleep problems:

- Avoid caffeine, alcohol and eating heavily in the last few hours before bed time

- . Avoid watching lively action films on the TV.

- Try to deal with troublesome issues before you go to bed, so you don't stay awake worrying. It sometimes helps to make a list. When you see things itemised that are worrying you, it helps to clarify things and deal with them one by one.

- Wear comfortable night clothes, and make sure your bedroom isn't too hot or cold.

- You can use the Bodyclock to simulate a sunset, to ease your body into a sleepy mode. The gradual dimming of the light makes your eyelids feel heavy.

As a result, many of us have varying levels of sleep disorders, broken sleep, difficulty getting to sleep, waking in the night, oversleeping, etc.

This can have a very negative impact upon our well-being, resulting in fatigue, poor concentration, irritability, upset digestion, poor skin tone, etc. If this poor sleep pattern continues, other problems may arise, such as depression, anxiety and physical aches and pains.

Whereas when we sleep well, we wake feeling refreshed and ready to cope with the day ahead. After a good night's sleep we also look better, because our cell renewal increases as we sleep, and the body is able to deal with toxins that have built up in the day.

As we get older, we tend to need less sleep. Babies sleep up to about 17 hours a day, and children and need about 12 hours. Teenagers tend to have less sleep, as they want to stay up late, but still have to get up to go to school. But as their bodies are still growing and changing fast at this time they also need at least 10 hours sleep. This lack of sleep does nothing for their mood or concentration skills! As you get older you tend to need about 7 to 8 hours sleep, and later in life it can become harder to sleep. Another thing that affects the amount of sleep we need is how much activity we do, the more you exercise, the longer you need to sleep.

Stages of sleep

A normal healthy night's sleep is made up of 5 different phases, each stage contributing to a healthy pattern of sleep. Our body and brain need the five stages of sleep to restore and regenerate.

The first stage of drifting off into a light sleep phase, which is easily disrupted.

During the next stage, our heartbeat and breathing slows down, with a more deep sleep but still with some brain activity

This is followed by the deepest sleep, when brain activity is slow, muscles are relaxed. This it the stage when most dreams happen, and when episodes of sleepwalking or talking may occur. This is also the time when hormones are released into the bloodstream and the body repairs itself.

Another phase during our sleep is known as REM, (rapid eye movement). These are periods, ranging from 10 minutes to an hour when the brain is very active, our eyes move about, and we experience vivid dreams. Our brain activity is similar to when we are awake, and it is this phase that helps us become more adept at problem solving and more creative.

The balance of sleep stages varies from person to person, and also depends on lifestyle and life stage. For example, athletes need longer to renew their bodies, so sleep longer in deep sleep, whereas babies have longer periods of REM, as their brains are very active and developing.

When buying a light therapy unit it is important to look at a number of different things. The first thing to look for is a design that will suit your daily routine. For example, if you spend most of your time at a desk job, then one of the smaller more portable units may suit you. You can then take it home at weekends or travel easily with it too. If, however, time is very pressing and you need a unit to work in the least possible time, a larger unit with higher power would be better, which you can use each day, for instance at breakfast time. These units are also good if you are mainly at home, so don't need to take it around with you. You can also have one that incorporates a dimmer, so that you can enjoy good lighting throughout the day when the days are gloomy. Some people don't need to have a particularly powerful unit, as their symptoms may be milder, but they would like to have a more summer like glow to their home. For this, a gentler light that can be left on for longer may be all that is needed to lift their mood. This is also good for students who spend a lot of time studying and find they have little time out in the daylight. The new units available nowadays are very attractively designed and can simply look like a good desk lamp, and fit in easily with any décor. Then there are those of you who find that the winter mornings are the worst time of the day. Feelings of lethargy and disorientation can be eased away with the use of a dawn simulator, so you feel as though you are waking to a beautiful summers day. Using a dawn simulator as well as a light box is the most effective way to treat SAD.

How to assess the brightness and treatment time of each unit.

Another thing to look at is the brightness of the unit. A simple rule is this: The higher the wattage of the bulbs used, with a good quality balast, the higher the lux output. Another factor is the diffuser, how much of the light it filters out and what is the resulting type of light that it delivers, whether it is diffused or refracted. Allergymatters measure of brightness takes into consideration all these factors. In summary:

Units with this Symbol need to be used for about 120 minutes per day at the distance recommended for the unit.

Units with this Symbol need to be used for about 90 minutes per day at the distance recommended for the unit.

Units with this Symbol need to be used for about 75 minutes per day at the distance recommended for the unit.

Units with this Symbol need to be used for about 45 minutes per day at the distance recommended for the unit.

Units with this Symbol need to be used for about 30 minutes per day at the distance recommended for the unit.

Lux is the measure of the quantity of light at a given distance. So, for example, a unit may give out 10,000 lux at 30cms, and when you sit further away the light reduces to, say 5,000 lux at 50cm distance. This means that the further away you are, the longer you will need to use the unit.
You need to find the best, most comfortable and practical distance for you from your unit, and then work out how long you will need to use the therapy. You need to have at least 2500 lux of light to receive a therapeutic benefit. The following chart can be used as a rough guide to help you.

NON- SEASONAL DEPRESSION
It has been proven that the use of light therapy for patients suffering from depression is as effective as it is for those suffering from SAD. A recent trial concluded that the benefits of light therapy were felt after only one week, whereas many medications took up to 8 weeks for the benefits to be felt. Also, using light therapy together with medication has superior results to either treatment on its own.

BULIMIA
Bulimia is an eating disorder characterised by cycles of binge eating and purging. The eating binges often happen twice or more a week, usually in the evening. This is followed by induced vomiting, laxatives, or compulsive exercising to avoid gaining weight. Bulimics report feelings of guilt, self-loathing and feeling out of control. It is more common in women during their teenage or early adult years, about 1 to 3%, but can affect anyone. If bulimia remains untreated, it can cause serious physical and emotional problems.
Dr. Raymond Lam of the University of British Columbia has shown that bulimia also follows a seasonal pattern, with a marked increase of bulimic episodes occurring in winter, peaking in January. In fact, about 1/3rd of bulimics also suffer from SAD, whereas anorexics experience no seasonal change in their symptoms. Dr Lam conducted a study using light therapy for bulimics, and it was found that using 30 minutes of light therapy for 2 weeks cut their binge and purge symptoms by half, whether they were found to be suffering from SAD or not. The depression also showed a marked improvement, the biggest improvement showing in those whose bulimia followed a seasonal pattern.
It was concluded that the frequent and excessive eating in bulimia upsets inner body rhythms, and that light therapy may help to regulate these rhythms, contributing to good mental and physical health.

JET LAG
Jet lag occurs when you cross into different time zones with air travel, disrupting the normal sleeping and waking pattern and unbalancing the body clock. This disruption can affect over 50 of the body's rhythms. Jet Lag causes symptoms such as: fatigue, poor concentration, trouble sleeping, irritability, minor depression, altered perception of time and distance, and digestive problems. The symptoms are at their worst in the first two days after crossing three or more time zones, and it takes about one day for each time zone crossed to fully adjust.
It is possible to avoid, or at least minimize the effect of, jet lag with light therapy. For instance, when travelling east you need to move your clock forward. You can achieve this by staying awake and surrounding yourself with light, going out doors or having light therapy. This will help move the body clock forward to more closely match your destination time zone.

CHRONIC FATIGUE SYNDROME- CFS OR ME
CFS is a disabling long-term condition with distinct physical as well as psychological components. Symptoms include short-term memory, sore throat, joint pain, muscle pain, headaches, exhaustion, poor sleep, low immunity to illness and increased thirst. There appears to be a seasonal influence on this illness, winters being the worst time. Among that group, oversleeping, daytime fatigue, carbohydrate craving and eating were indistinguishable from patients with SAD. Furthermore, seasonal CFS patients were significantly more likely to have experienced a depressive episode in the past year, usually in winter.
Studies are being conducted to assess whether light therapy can be of use in controlling this illness. Patients trialed have shown improvements in the symptoms that are similar to SAD, and some improvement in physical symptoms such as joint pain, but this is at a very early stage, so is not to be recommended until more conclusive evidence is reached.

FATIGUE MANAGEMENT
Many people in our modern hectic society work increasingly longer hours, and are expected to feel alert, energetic, and content. However fatigue is a common and often serious problem in the workplace. For instance, many lorry drivers work for 18 hours a day, and the resulting exhaustion makes crashes inevitable. For every lorry accident, an average of 5 people die along with the driver, and fatigue is the most common cause of these accidents.
Drinking coffee as a stimulant can lead to dehydration and caffeine dependency, whereas light therapy can be used for the same benefits without the unpleasant side effects. Used regularly in combination with a sufficient amount of sleep, light supplements can regulate sleep and waking patterns, and promote alertness and attentiveness. But light supplements should never be used to replace sleep or to promote sleep deprivation, as nothing can replace a deep and sufficiently lengthy sleep.

SHIFT WORK
People who work nights are two to five times more likely to fall asleep on the job and have accidents. A night worker, even one who has slept reasonably well, is no more alert between 2 a.m. and 8 a.m. than a day worker who has slept only 4 hours per night two nights in a row. Late-night sleepiness can impair the judgment of doctors, police, fire fighters, ambulance drivers and airline pilots. The costs of mistakes made due to fatigue are incalculable. In our modern society many different professions have to work irregular hours, but are still expected to perform tasks requiring attention, reasoning, decision-making, and other mental skills. Shift workers who fail to adapt to their schedule often develop chronic fatigue and increased susceptibility to illness.
Effective treatment using light therapy consists of bright light exposure at wake up time, even for only 40 minutes, and complete darkness during the day for four days. The treatment is even more successful if you are able to avoid the early morning sun when coming home from work by wearing dark glasses. This treatment shifts the circadian rhythms, resulting in improved performance and alertness during work hours, and increased ability to sleep during their rest periods.

PRODUCTIVITY ENHANCEMENT
The use of good full spectrum lighting in school or the workplace, instead of conventional fluorescent lighting, has been proven to improve productivity, academic achievement and reduce rates of absenteeism.

ALZHEIMER'S
Alzheimer's is a degenerative brain disorder, in which patients are mentally confused, often agitated and have severe memory problems.
Recently, 2 recent studies have confirmed that bright-light therapy appear to help Alzheimer's patients sleep better and get less agitated. In the study, researchers from the Manchester Royal Infirmary in Manchester, England, evaluated 47 nursing home residents who all had been diagnosed with Alzheimer's or other problems that lead to mental confusion, memory loss and dementia. Half of the patients received bright light therapy, the other half using only a dimmer light, each day for 2 weeks. The treatment group were shown to sleep longer and were less agitated.
It has been recommended that planning daily activities to make good use of daylight can help, such as serving breakfast facing a sunny window, or planning more outdoor activities on sunny days, as well as using light boxes or light visors.

PRE-MENSTRUAL SYNDROME- PMS
Women's menstrual cycle is regulated by light and dark as well as by hormones, and circumstances that upset the body clock, such as changing regular sleeping and waking patterns, jet lag, and shift work, may upset their menstrual cycle.
Each month, women report symptoms such as fluid retention, weight gain, bloating, breast tenderness, poor sleep, irritability, blue moods, and other symptoms in the 3 to 5 days before their periods start, and for the first day or two of menstruation. The combination of emotional and physical symptoms is referred to as Premenstrual Syndrome.
Light therapy is able to promote strong daily rhythms, and can in this way assist in regulating the menstrual cycle.

FERTILITY
Research has shown that fertility rates are higher at the equator, where daylight hours are longer than in far northern latitudes and that fertility rates are lower among the blind compared to those who have their sight. Women with longer or irregular cycles have higher infertility rates than those with shorter and more regular cycles. About 1 of 25 women in North America have cycles that last 35 days or more, or that vary considerably from cycle to cycle. A cycle that consistently averages about 28 days has been shown to boost a woman's odds of conceiving.
While every woman's physiology is unique and will have different responses to different types of therapy, light has been shown to have significant effects in the regulation of the menstrual cycle. Light therapy for 15-60 minutes every morning during the premenstrual period may help relieve these symptoms.

ANTEPARTUM DEPRESSION
Many women suffer from depression during and after their pregnancies, maybe as many as 1 in 10. Studies are being conducted to show whether light therapy is useful in treating these depressed episodes, and early indications show that it is.

SLEEP RELATED PROBLEMS
1. Early Morning Insomnia
Those suffering from this illness, find that they cannot sleep in the early morning. The best way to treat this sleep disorder is to use light therapy in the evening, before bedtime. You will still go to sleep at the usual time, but it has been found to extend the sleep period by about 1-½ hours.
2. Night-owl insomnia
Some people suffer from a type of insomnia where they have difficulty in falling asleep until early morning, often resulting in regular use of alcohol or sleeping pills. It is also known as delayed sleep phase syndrome (DSPS), or night-owl insomnia, and usually develops during the teen years. If you restrict bright light in the evening and use light therapy in the morning this can successfully treat this condition, as well as improving alertness in the daytime.

1. Light up your life. Spending time outdoors during the day or arranging homes and workplaces to receive more sunlight can be really helpful. Keep curtains open in the daytime, let the light in!

2. Get moving. Take up regular exercise, it will reduce your stress and increase your endorphin levels- the feel good chemical. - walking, swimming, cycling or aerobics.

3. Use a light box. Light boxes can be bought for as little as £115 and, in the UK, are now VAT free.
4. Dawn simulation. Some people, especially those that need to wake in the morning when it is still dark may benefit from lamps that simulate a slow, gradual sunrise, in the final hours of sleep. The gentle natural waking can really help with mood and alertness, and alleviate sleep problems.
5. Buy a negative ioniser. Research in light therapy has also shown that SAD sufferers may benefit from negative ionisers.

6. Eat more : raw fruits, vegetables, bananas, soy products, brown rice, millet, beans, herbal teas.

7. Eat less : fat, protein, red meat, caffeine, alcohol, wheat, refined sugars,

8. Useful vitamins and minerals: Take daily magnesium and B complex vitamins. Take Vitamin D3, which helps in the utilisation of calcium, phosphorus and in the assimilation of Vitamin A. A dose of 400 to 800 IU per day is recommended. Take Omega-3 essential fatty acids, shown to be effective in alleviating mild depression and symptoms of SAD.

9. Useful Herbs: St. John's Wort. This is believed to help alleviate milder symptoms of SAD. A daily dosage of 900 mg. Warning: St John's Wort can have serious side effects in anyone taking drugs such as Prozac and should not be taken by anyone who is HIV-positive or who has had a heart transplant. Always consult your doctor before taking St. John' Wort. Kava - (Piper methysticum). Small doses can promote feelings of calm and help elevate your mood. It can also help to regulate sleep if taken an hour before going to bed. Do not use large doses as this may lead to skin and eye problems and do not take with alprazolam, as this can be very dangerous.

10. Aromatherapy: Scents have been proven tohave a powerful effect on our moods. The following are particularly effective in the treatment of mild SAD symptoms: Lemon Balm (mild sedative), Rosemary (Uplifting), Blend of Orange and Cinnamon, Lavender (to help you sleep), Grapefruit Oil, Blend of Jasmine and Bergamot oil (uplifting mix)