Do SAD lights really help fight the winter blues? Expert explanation

It’s cold outside. You’re tired, less motivated than usual, and the only emotion you can muster is… well. Winter is here and with it comes the melancholy. For some, it’s not just the cold air that’s bringing them down, but also the dark mornings, shorter days and lack of daylight.

In some cases, low mood can develop into a more long-lasting condition: Seasonal Affective Disorder (SAD). This type of depression tends to recur at the same time of year, most commonly in the winter when daylight hours are at their shortest.

While staying active, eating well, and going for walks during the day can help, staying active in the depths of winter isn’t always easy. This is one of the reasons SAD light It has become increasingly popular in recent years, with many people using it as a way to make up for a lack of natural light. But do they really work?

There is growing evidence that a lack of daylight itself can affect how we feel. one Study in 2024published in environmental studies The journal found that greater exposure to daylight in winter was associated with lower rates of depressive symptoms, suggesting that dark days can have a measurable impact on mood.

Light plays an important role in regulating our body clock, helping to control when we feel awake, sleepy and alert. When there is less sunlight in the winter, the body clock may be disrupted. Sarita Robinson, associate dean of the School of Psychology and Humanities at the University of Lancashire, explained: “The exact cause of seasonal affective disorder is not fully understood, but it is likely to be related to a lack of sunlight during winter.”

Essentially, those dark mornings make it harder for your brain to figure out when to wake up and when to wind down. When there’s less light in the morning, your body produces more melatonin, a hormone that can make you feel sleepy for longer than you should. Over time, this disruption can affect energy levels, alertness, and mood.

This is where SAD lights come in. They are designed to mimic the brightness of natural daylight, exposing your eyes to bright light first thing in the morning to help reset your body clock. “Research shows that when bright light enters the eye, it activates special light-sensitive cells in the retina called melanopsin cells,” Robinson explains.

These cells send signals directly to the part of the brain that controls circadian rhythms. One theory, Robinson believes, is that when the internal clock is thrown off by dark days, the light from the SAD lights can help bring it back into sync. This light also reduces the production of melatonin, which helps the brain enter a more alert state. “Getting enough daylight during the day, or using SAD lamps to provide extra light when there is no daylight, can help keep the body clock working properly,” she adds.

But do SAD lights really work?

Multiple studies have found that bright light therapy can help relieve seasonal affective disorder symptoms in some people. in a 2019 AnalysisResearchers have found that bright light therapy can reduce depressive symptoms associated with seasonal affective disorder, especially when used regularly, but its effectiveness depends on brightness, duration and whether people actually stick with it.

Recently, a Study in 2024 Posted in Journal of Affective Disorders Bright light therapy was found to have a mild to moderate effect on depressive symptoms compared to placebo.

Some of this may come down to how light affects your brain chemicals. Dr. Hana Patel, Time4Sleep’s resident sleep expert, explains: “The light produced by these lights mimics the lack of sunlight during the winter, encouraging the brain to increase the production of serotonin.” Serotonin is a chemical in the brain that plays a key role in regulating mood. “These types of lights can be particularly useful if you set them to gradually get brighter, mimicking the way the sun naturally shines, allowing you to experience your natural wake cycle even when it’s still dark outside.”

Things to note about SAD lamps

If you are feeling the winter blues and are considering purchasing a SAD light, here are a few things you need to be aware of. Phototherapy devices are generally divided into two categories – Full phototherapy lampdesigned to provide high levels of brightness over a short period of time, and wake up lightwhich uses lower light levels to gently regulate your sleep-wake cycle.

When it comes to lamps designed for light therapy, one of the most important factors is the amount of light produced. “Light boxes or lamps that simulate sunlight should typically provide 10,000 lux of light and produce as little UV rays as possible to keep your eyes safe,” explains Patel. This is the most commonly used benchmark in clinical phototherapy research.

Not all devices marketed for the seasonal blues are designed to offer this level of brightness. sunrise alarm clock For example, hybrid lights tend to use much lower light levels, gradually increasing in brightness to mimic a sunrise. While they don’t deliver 10,000 lux, they still help regulate your sleep patterns.

In fact, Robinson made some suggestions Dawn analog alarm clock It can be just as effective, or even more effective, for some people. An alarm clock that simulates dawn gradually increases the light before the alarm goes off. “This type of alarm clock works better than SAD lights because it exposes people to the light before they wake up, and they don’t need to remember to sit in front of the light later in the day,” she added. “It’s also thought that light in the morning reduces depression more than light in the evening.”

Robinson points out that many people have difficulty using SAD lights because of the time investment required. It is recommended to sit near a light for 20 to 30 minutes in the early morning, perhaps while eating breakfast or reading, without looking directly into the light. Some wake up alarm clocks e.g. Philips smart wake up lightFor example, it only provides around 300 lux of brightness, but is designed to gradually light up a room to slowly wake you up, rather than provide full-blown light therapy. Best of all, you don’t need to sit in front of them for half an hour to reap their benefits.

If you are going to use a full SAD light, you need to be mindful of distance. Most SAD lights are designed to provide a prescribed light output within a specific range, usually around 10-20cm from your face. Sitting further away significantly reduces the amount of light that actually reaches your eyes, which is why smaller lamps often require you to sit closer for longer. this Lumie task therapy lamp table lampFor example, the Beurer TL30 sun therapy lamp delivers 10,000 lux at 15 cm, while the more affordable Beurer TL30 solar therapy lamp delivers 10,000 lux at 10 cm. this Lumie Halo Light Therapy Lamp and Beurer TL 45 perfect daylight Delivers 10,000 lux at maximum distance (20 cm).

The best SAD lamp and sunrise alarm clock

For more information, We’ve rounded up the best SAD lights to help you beat the winter blues