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Could SAD be behind your winter slump? These top-rated SAD lamps can help

You can ease the symptoms of seasonal affective disorder with a SAD light-therapy box or lamp

Updated on 16 Jan 2023

Katherine RobinsonSenior Lifestyle Editor

Seasonal Affective Disorder – SAD – is a type of depression that comes and goes with the seasons and many sufferers find their symptoms are worse during the winter. With Blue Monday - the day said to be the most depressing day of the year - falling on January 16 - some of us may be feeling more down than usual at the moment.

The last few winters have been harder than previous years of course, because of the stress and uncertainty brought by the pandemic, and now many are struggling with the cost-of-living crisis. SAD on top of this, is a bad mix.

If you’re feeling down and are worried SAD may be playing a part, you should see your GP, who can carry out an assessment and recommend a course of treatment. Many sufferers turn to SAD lamps for light therapy to help alleviate their symptoms.

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How do SAD lamps work?

SAD lamps send out bright light which hits the retina and sends nerve signals to the brain, positively affecting the chemical and hormone levels and improving the mood of the sufferer. This is known as SAD light therapy.

WATCH: A sneek peek at our favourite tablet-style SAD lamp

Do SAD lamps give you vitamin D or a tan?

No. Certified SAD lamps filter out most or all ultraviolet light. Using SAD lamps for light therapy will not give you a tan or increase vitamin D levels.

What is the best SAD lamp to buy?

A SAD lamp needs to have a brightness of at least 2,500 lux to qualify, and be medically certified for treating the disorder.

There are models with higher brightness, however, going up to as much as 10,000 lux. The brighter the light, the shorter the session of SAD light therapy needed. Between 30 minutes to an hour a day is recommended.

Can I use a SAD lamp at night? What about with my eyes closed?

Most SAD light therapy is prescribed to be done in the early morning upon waking. Sufferers put the SAD light box on a desk or table and sit in front of it at a specified distance while they read or eat breakfast. Studies vary as to whether light therapy at other times of the day is less effective.

For light therapy to be effective, light from the SAD lamp must enter the eyes indirectly. The eyes should be open but the user shouldn’t stare directly at the light box, as the bright light can damage the eyes

Where can I buy a SAD lamp?

There are a variety of medically-certified SAD lamps available online on Amazon – see our top picks below. Even if you don’t have SAD, a light-therapy box can help lift mood regulate your circadian rhythm – the natural internal process that regulates the sleep-wake cycle – which can get thrown off in the winter.

Anyone with a history of clinical depression or bipolar disorder should check with a medical professional first before trying, however, as psychologists say that SAD lamps can affect medication or produce an exaggerated response in anyone with these conditions.