When the days get darker and the weather gets colder, it’s easy to fall into a winter slump. But for some, long periods without sunlight can actually trigger seasonal affective disorder (SAD). More commonly known as seasonal depression, SAD is so much more than the winter blues — often characterized by mood swings, extreme fatigue, and loss of interest in previously pleasurable things.
Although the exact cause is unknown, SAD is thought to be related to a disruption in the body’s circadian rhythm. According to the Mayo Clinic, less sunlight may also contribute to lower serotonin and increased melatonin, further interfering with the body’s internal clock and negatively impacting one’s mood. Although there are several strategies that may help alleviate the symptoms of SAD, light therapy has proven to be one of the most effective. You may still want to seek out additional support from a mental health professional, but light therapy products — including seasonal affective disorder lamps — are accessible resources you can shop online.
Experts Featured in This Article:
Stacy Thiry, LMHC, is a licensed mental health counselor at Grow Therapy, a telehealth provider.
How Does Light Therapy Work?
Light therapy is a powerful treatment for SAD. “By sitting near a specially designed light box, you expose yourself to bright, artificial light that mimics natural daylight,” says mental health counselor Stacy Thiry, LMHC. “This exposure helps balance brain chemicals like serotonin, which boosts mood, and melatonin, which regulates sleep. It also helps reset your body’s internal clock, keeping your circadian rhythm on track.” In fact, one 2017 study found that light therapy helped 61 percent of patients with SAD reach symptom remission.
Is Light Therapy Safe?
Generally speaking, light therapy is safe for most people, Thiry says. Still, she recommends discussing with your doctor beforehand, especially if you have any existing medical conditions, or are taking medications that might make you more sensitive to light. “Once you have the green light, incorporating a little sunshine (even the artificial kind) into your day can make all the difference,” Thiry says.
Tips For Light Therapy
If you’re interested in trying light therapy yourself, there’s a few things you should know before jumping in. “The key is consistency,” Thiry says. “Using the light at the same time every day, typically in the morning, helps jumpstart your day with an energy and mood boost.” Ahead, she shares a few more general tips for choosing the best seasonal depression lamps:
- Choose wisely: Thiry recommends one with at least 10,000 lux brightness and UV filtering.
- Mindful Set Up: Place your light box about 16-24 inches from your face, keeping it at eye level, Thiry says.
- Stick to a schedule: Light therapy works best for seasonal affective disorder when it’s used consistently. Thiry suggests aiming for 20 to 30 minutes of exposure every morning for the best results.
Choosing Light Therapy Products
“Light therapy has become incredibly accessible, so you don’t need to visit a clinic to experience its benefits,” Thiry says. “Whether you’re sipping coffee, catching up on emails, or reading a book, you can soak up the benefits of a 10,000-lux light box from the comfort of your home.” With that in mind, shopping for the perfect light box can feel overwhelming.
To help you sort through your options, we asked Thiry to recommend some of her favorite products for seasonal affective disorder light treatment. If you’re considering light therapy for seasonal depression, read on to shop expert-approved picks that might make the season a little bit easier.
— Additional reporting by Chandler Plante
Sunrise Sensations DayBright Light Therapy Lamp Full Spectrum ($199)
Thiry calls this seasonal depression lamp her top pick overall, saying it’s especially great for desk use (thanks to the adjustable height and angles). The light delivers 10,000 lux of glare-free white light, and shoppers say they can feel the difference.
“My ‘happy lamp’ was delivered on November 29th. I cannot even begin to describe how much it has helped me with SAD in such a short period of time,” one reviewer writes. “I look forward to waking up early every morning and basking in the glow for 30 to 60 minutes. I also appreciate that it is good for my skin and eyes because it protects me from UV rays as well as the blue light. I have been recommending it to all of my friends. It is the best money I’ve ever spent.”
Verilux HappyLight Lucent ($40, Previously $45)
If you’re looking for a more affordable option, Thiry recommends this light box for seasonal affective disorder. The light is portable and compact, plus it comes with multiple brightness settings, delivering up to 10,000 lux of UV-free, LED, full-spectrum light.
“This light is great for the price,” one reviewer writes. “I have been using it every morning for 20-30 minutes and I have noticed a huge improvement in my mood and sleep.”
Sunrise Sensations DayBright Light Therapy Lamp Full Spectrum ($199)
This product is proof that light therapy can be aesthetically pleasing. You can adjust both the warmth and brightness using the corresponding remote, but it’s the beautiful design — made with sustainable wood — that’s helped this lamp earn such rave reviews.
“I have used many sunlights and this one is by far the most well designed and the most pleasant for home aesthetics,” one shopper writes. “I have been using it every day since I received it and I have had noticeably higher energy and optimism. I highly recommend this sunlight for anyone who is looking to incorporate light therapy into their lifestyle.”
Circadian Optics Light Therapy Lamp ($70)
For a more modern take on seasonal depression lamps, look no further than this foldable light box. Thiry says its sleek and modern design is perfect for those seeking something more stylish, but it still delivers 10,000 lux brightness without the UV.
“I wanted a light therapy lamp but I didn’t want a chunky light box sitting on my table,” one reviewer writes. “I like that [this] lamp will swivel to get the light stream just right depending on how close I’m sitting, and the ability to choose from three output settings is a nice since I won’t always want/need the high settings when using later in the day. The light also looks sleek when closed, which is a bonus.”
Amzcool Happy Natural Light Therapy Lamp ($33)
This adjustable lamp from Amzcool is a great affordable option — not to mention it has 10,000 lux brightness and it’s completely UV-free. The best part, though? It’s so small you can pack it in your bag to bring with you to work or while traveling.
“My husband uses this little light while he’s studying, all through the colder months and it helps him stay awake and focused and not get too depressed,” one reviewer writes. “It’s a small profile, so easy to [put] in a small place, but packs a lot of bright light.”
Northern Light Technologies Boxelite ($230)
This is a classic light box designed to help with seasonal affective disorder. The main difference? Whereas other SAD lamps require you to sit up close in order for them to work (typically around six inches), this light box is effective from up to 14 inches away. Thiry confirms that it offers broad light coverage for maximum effectiveness.
“This light you can actually put at a distance — about a foot away — and still get 100 percent therapeutic effect,” one shopper writes. “Also let’s be honest, the other brands usually require unreasonable conditions such as being less than six inches away from the light source or else it loses effectiveness, which is hard to do without being disruptive. Boxelite truly allows for good light shining through from a distance away.”
Philips SmartSleep Sleep and Wake-Up Light, Non-App Enabled ($180)
This light combines light therapy with a gentle wake-up light for better sleep, Thiry explains. It also comes with a phone charging dock, plus customizable sunset, sunrise, and sound profiles. As a note, this lamp only delivers 310 lux, but it’s still recommended by physicians for establishing a better sleep and wake routine.
“This sleep and wake-up light from Philips is a must-have for anyone looking to enhance their sleep experience,” one shopper writes. “The personalized sunrise feature gradually brightens the room, mimicking a natural sunrise, gently waking me up feeling refreshed and energized. It’s like waking up to a sunny day every morning.”
Carley Farrill was a former PS contributor.
Chandler Plante (she/her) is an assistant health and fitness editor for PS. She has over four years of professional journalism experience, previously working as an editorial assistant for People magazine and contributing to Ladygunn, Millie, and Bustle Digital Group.
