If you find yourself struggling from consistent low moods during the winter months, then a seasonal affective disorder lamp could help, as you may be suffering from seasonal affective disorder (SAD). SAD is a type of depression that occurs during different seasons. It's also commonly known as ‘winter depression’ as a lot of people feel the symptoms occur during the darker, colder months of winter.
Light therapy is one of the treatments for SAD, which some people find improves their mood considerably. It requires a person to sit in front of a SAD lamp or ‘light box’ for 30 minutes to an hour each morning. The light emitted simulates light from the sun which is thought to increase the production of the happy hormone, serotonin, in our brain.
There’s mixed evidence regarding whether light therapy is one hundred per cent effective, but there are a number of studies that have proven it can help, especially if used first thing in the morning. Light therapy is believed to relieve SAD symptoms (persistent low mood, lacking energy, having a loss of interest in everyday activities and being more irritable) but that doesn’t mean you won’t experience SAD the following winter.
If you’d like to try a SAD light or think one could work for you, then we’ve rounded up some of the best-reviewed ones on the market.
Always check with your GP first if you’re unsure about whether you are suitable to use a seasonal affective disorder lamp.
Seasonal affective disorder lamps: the best to buy
Best slim-design SAD lamp
John Lewiswww.johnlewis.com
Lumie has been researching and designing light therapy products for the past 30 years to help those suffering from SAD and this particular light boasts hundreds of five-star reviews for its effectiveness. It's slim and lightweight design makes it easy to move around the house to wherever you may need it and can be positioned in portrait or landscape.
Customer review: “When I first moved to London from the USA, I had the toughest winter of my life. I moved from a country with year-round sun to a country where it felt like there was a ceiling covering the sun the whole winter. I felt genuinely depressed from about Sept to March… not really a great situation!
"I bought this SAD lamp and started taking a vitamin D supplement the following Sept. I used the lamp as I ate breakfast and went about my morning (I used it like an extra light in the kitchen, near enough that it felt bright but not so near that I had to sit right in front of it). Total game-changer!! I've used it now for 2 years for perhaps 1000 hours over that time and its performance has not faltered. Life changing!!”
Pros
- Can be sat in portrait or landscape position
- Portable and lightweight
Cons
- Some reviewers were expecting it to be bigger
Best for modern style
AmazonIf you're after a SAD light that looks good too, then this one from Lumie is perfect - we love the copper ring outside, which glows warmly when you turn it on. It also comes with different lighting modes too, such as day and evening mode, to simulate the light accordingly.
Customer reviews: "To start with, this is a beautiful piece of design, it really is fantastic to look at with the illuminated copper backlight - and that's only going to help cheer you up in the gloomy winter months. The setup is very easy, a couple of magnetic legs slot on easily, and then a simple power lead. The controls are incredibly responsive and intuitive, touch controls for on/off and with/without blue light, and then a slider bar for brightness. The only real issue is the backlight control, it's supposed to be a couple of taps on the top of the unit, but I really have to whack it to get it to work, and even then it doesn't consistently turn on or off."
Pros
- Helps regulate your sleep/wake cycle
- Has day and evening modes
Cons
- Some felt they had to be quite forceful with their 'taps' to trigger the light
Best value
BootsA sunrise alarm clock, which gradually lights up your bedroom as you wake up, can also be useful in treating SAD symptoms. This one from Lumie starts 30 minutes before your alarm time and has additional expert-recorded alarm sounds too, such as birds singing and kittens purring. When you go to bed there's a 30-minute dimming setting that can be used to help you relax before you snooze into a perfect slumber.
Customer review: "I bought this as I sometimes struggle to get up during the dark mornings and I have to say it really does help me feel better. The light comes on gently half an hour before the alarm goes off and slowly gets brighter. I have placed the clock facing away from me and it still lights up the room. I am very happy with it as it is very easy to set up and use. There are several sounds to wake up to. Initially I chose the bird song but it drove the cat crazy!! Good price during the Black Friday deals too."
Pros
- Five optional wake-up sounds or a beep
- Has light settings for reading, sunset, and sunrise
Cons
- Some reviewers felt that the light was too bright on the lowest setting
Best for travel
BootsThis medically approved light from Beurer also has a sleek design making it suitable for transporting around the house or wherever you may be. It comes with a handy little storage bag to pop it in when not in use, is flicker-free and UV-free too.
Customer review: “This daylight therapy lamp has given me a real boost now the winter season is quickly approaching. It is compact and portable with a versatile stand. The lamp is simple to use and easy to store away when not in use.
"It's fantastic for winter well-being and provides a strong bright light which is constant with no flickering. An absolute must for anyone who suffers with the 'winter blues'.”
Pros
- UV-free and flicker-free light
- Comes with a clip-on stand
Cons
- Some reviewers mentioned the light is too bright when first turned on
Best for flexible usage
www.johnlewis.com
With a press of a button, this UV-free light will shine at an intensity of 10,000 lux, designed to replicate the light from the sun on a summer's day. It can stand freely on desks or be hung from your walls.
Customer review: "I've found this to be effective for improving my mood in winter. The lamp has a clean look, it's lightweight making it easy to move, and the touch switch is easy to use."
Pros
- Energy-saving LED technology
- Easy to operate
Cons
- Some found it a little too bright
Best rotating SAD lamp
With a 210-degree rotation, this light therapy lamp on Amazon has three colour temperatures and five levels of brightness. Plus, with its unique design, we think it makes quite a stylish addition to your coffee table. It's compact, lightweight and the adjustable angle makes it easy to target your face.
Customer review: "I especially like the different colour temperatures and brightness levels, as it allows me to customize the light to my needs. I also appreciate the fact that the lamp is adjustable, so I can position it perfectly on my desk. The lamp is also very well-made and feels durable."
Pros
- Easy to use
- Adjustable angle for targeted application
Cons
- Some had issues with the power cord
Best all-rounder
As well as being a sunset/sunrise light for dreamy mornings and evenings, the Philips SmartSleep Wake-up Light also has seven natural sounds to soothe, a radio, and a USB port for mobile phone charging. With all these features, this light could easily be a staple for your bedside table.
Customer review: "Very smooth progressing light, most of the time it's enough to wake me up, but the sounds are also lovely. If you can hear the birds outside your window, don't use the bird sound as alarm, as you'll be often confused what is what! Very happy with the purchase."
Pros
- Space-saving with all the features included
- Soothing experience
Cons
- Some found the buttons a bit weird to use at first
Are seasonal affective disorder lamps suitable for everybody?
Yes, they're usually safe for everyone to use. Medically approved SAD lamps have filters in them, so you won't be affected by any harmful UV rays. However, if you have an eye condition (or are particularly sensitive to light) or are on medication that increases this sensitivity, then it may not be suitable for you to use.
It’s also important to note that there are side effects that may occur when using a SAD lamp, such as tiredness, blurred vision, getting headaches, sore eyes or struggling to sleep. These are usually mild side effects which don’t last long.
How can you treat SAD?
As well as using a SAD lamp, there are other things you can do to relieve SAD symptoms at home.
• Try to get as much natural sunlight as possible
• Ensure your home environments are light and airy
• Sit near windows when you're indoors
• Enjoy regular exercise, particularly outdoors and in daylight
• Eat a healthy, balanced diet
• Take steps to manage stress
If you feel like you need further help to manage your symptoms, we would recommend speaking to your GP. They will be able to suggest the most suitable treatment for you, such as psychosocial treatments or prescribing antidepressants.
Eleanor Weaver is the Deputy Homes & Garden Product Editor for Yours, specialising in home décor, furnishings and appliances. Having worked commercially on Yours magazine and Yours.co.uk for the past six years, she's previously hosted Yours Live events and loves looking for home inspiration online.