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The Best SAD Lamps for Seasonal Affective Disorder and How to Use Them

Medically reviewed by Debra Rose Wilson, Ph.D., MSN, R.N., IBCLC, AHN-BC, CHT — By Corey Whelan and Emma Ruben — Updated on September 19, 2022Share on PinterestShould you invest in a SAD lamp? Here’s what you should know.We include products we think are useful for our readers. If you buy through links on this page, we may earn a small commission. Here’s our process.

A quick look at the best SAD lamps

Best adjustable SAD lamp: Carex Day-Light Classic Plus Light Therapy LampBest UV-free SAD lamp: Northern Light Technologies BoxeliteBest portable SAD lamp: Circadian Optics Lattis Light Therapy LampBest SAD lamp for leisure: Flamingo Floor LampBest affordable SAD lamp: TaoTronics Light Therapy Lamp Seasonal affective disorder (SAD), now known clinically as major depressive disorder with seasonal patterns, is a condition that causes sadness or depression when the seasons change. It most typically occurs during the fall and winter, when days become short and exposure to sunlight decreases. It’s most common in women and young adults. Counseling, therapy, and medication may all be effective for this condition. Light boxes — also referred to as SAD lamps or light therapy lamps — are another option that can reduce symptoms and provide relief. They work by replicating natural daylight.

What is seasonal affective disorder SAD

Symptoms of SAD

There are two types of SAD: wintertime and summertime. SAD affects people differently, but the symptoms may vary based on the type of SAD. Symptoms of wintertime SAD include:daytime fatiguedifficulty concentratingfeelings of hopelessnessincreased irritabilitylack of interest in social activitieslethargyreduced sexual interestunhappinessweight gain Symptoms of summertime SAD include:agitationdifficulty sleepingincreased restlessnesslack of appetiteweight loss In severe cases, people with SAD may experience thoughts of suicide.

Treatment options for SAD

Counseling and therapy are treatment options for both forms of SAD. Some people may also benefit from medications such as antidepressants such as fluoxetine (Prozac) and bupropion (Wellbutrin). People experiencing SAD should speak to their doctor about which medication is the best course of treatment. Light therapy can also be used as a treatment for wintertime SAD. This involves using a specialized light box or visor for at least 30 minutes each day to mimic natural light. Light therapy should only be used under a doctor’s supervision and on approved devices. Other light-emitting sources like tanning beds, are not safe for use. Another type of treatment is a dawn simulator which uses a time-activated light to mimic the sunrise as a way to help stimulate the body’s clock. Adopting some healthy lifestyle habits can also help minimize SAD symptoms. This can include: a balanced diet with lean protein, fruits, and vegetablesexerciseregular sleep

What is the purpose of a SAD lamp

A SAD lamp uses light therapy to replicate sunlight and trick the body into thinking it is the warmer months and trigger the body to release serotonin. The light produced by a SAD lamp is measured in lux. A lux is a measurement of light intensity combined with area. A SAD lamp should offer a brightness of 10,000 lux. The viewing angle of a lamp should allow it to be positioned above the eyes and at a slight downward angle to minimize glare. Typically, SAD lamps or lights should be used for 30 minutes to an hour. They can be used at any time of the day although they are usually used first thing in the morning. SAD lamps are not regulated by the Food and Drug Administration (FDA).

How we chose

Some research shows that light therapy can help improve seasonal depression, even with as little as 20 minutes of exposure. Although the FDA doesn’t regulate SAD lamps, Healthline’s medical affairs team still every pick and brand, diving into medical credibility, the company’s reputation, and its business practices. We chose the options on this list based on the following criteria:Intensity: All the picks on this list have at least 10,000 lux, the standard intensity for effectiveness.Reputation: Each SAD lamp we feature comes from a reputable brand that doesn’t make egregious health claims.Price: We were mindful of different budgets by including options from various price points.User reviews: We chose only highly rated options that current users love and don’t have any major complaints about.

Pricing guide

$ = under $100$$ = $100–$200$$$ = over $200

Healthline s picks for best SAD lamps

Best adjustable SAD lamp

Carex Day-Light Classic Plus Light Therapy Lamp

Price: $$Features: flexible stand, 2 light settings, glare-free for eye comfortSize of light panel: 15.5 x 13.5 inchesWho it’s best for: anyone looking for a customizable lamp that can work well in any space, at any angleLux: 10,000 This lamp has a large surface area of 15.5 by 13.5 inches. It generates 10,000 lux and projects light in a downward motion — this helps keep it glare-free no matter how it’s positioned.

The lampstand is adjustable, so chances are it will be comfortable to use no matter your height or chair type. Users say the lampstand doesn’t wobble and that the lamp reaches full lumens quickly for maximum benefit.

Pro

large surface areaglare-freeadjustable

Cons

pricey Shop now at Amazon

Best UV-free SAD lamp

Northern Light Technologies Boxelite

Price: $$Features: full-spectrum UV-free light, 5 different height levels, adjustableSize of light panel: 12.25 x 17 inchesWho it’s best for: those who like to sit further away from the light source (it’s effective at 14 inches)Lux: 10,000In addition to features such as 10,000 lux and a large surface screen, this SAD lamp is designed to last. Many users rave about it 7 or more years after purchase.

The lamp includes long lasting fluorescent bulbs and is UV-free. It also features five different height levels and is easily adjustable. Note that it weighs 11 pounds and is heavier than many other lamps.

Pros

UV-freelong lasting

Cons

heavier than other options on our list Shop now at Amazon

Best portable SAD lamp

Circadian Optics Lattis Light Therapy Lamp

Price: $Features: 3 brightness levels, fixed position, one-touch operationSize of light panel: 6 x 15.75 inchesWho it’s best for: those who want their light to blend in a little better with their decorLux: 10,000If you love the look of modern decor, this lamp may be right for you. It features 10,000 lux of LED, UV-free, full-spectrum white light. It also boasts three brightness levels, so you can uptick or downtick the amount of light you receive.

Many users prefer LED to fluorescent light because it lasts longer. This lamp has a small surface area and a fixed position, which doesn’t allow for adjustment. Even so, it may be great for small spaces or as a lamp for travel.

Pros

stylish lookUV-free3 brightness levels

Cons

much larger than other optionsmay not be everyone’s taste Shop now at Amazon

Best SAD lamp for leisure

Flamingo Floor Lamp

Price: $$Features: adjustable, rotating head, taller than mostSize of light panel: 7 x 13 inchesWho it’s best for: anyone who’s looking for a little more versatility in where they can get their light therapyLux: 10,000This 46-inch-tall lamp is a great option for those who want to position their SAD lamp near a treadmill or glider. It also fits neatly into corners for use while reading or watching TV.

This floor lamp provides 10,000 lux of full-spectrum, UV-free, LED light. It’s also glare-free and adjustable. Users love the sturdy design and long lasting light bulbs, which typically last for about 5 years. Assembly is required.

Pros

UV-freefull-spectrum LED lightglare-freecomes with long lasting light bulbs

Cons

assembly required Shop now at Amazon

Best affordable SAD lamp

TaoTronics Light Therapy Lamp

Price: $Features: timer, 4 brightness levels, memory functionSize of light panel: 5.5 x 5.5 inchesWho it’s best for: anyone looking for a compact option and doesn’t mind sitting closer to the panelLux: 10,000While this portable option has a smaller screen size than recommended, it still delivers a good value for its size and cost.

Designed for on-the-go use, this lamp provides 10,000 lux and one-touch controls.

Pros

portableone-touch controls

Cons

might be too small for some users Shop now at TaoTronics

Comparison of the best SAD lamps

PriceWho it’s best forConsiderationsCarex Day-Light Classic Plus Light Therapy Lamp$$ anyone looking for a customizable lamp that can work well in any space, at any angleadjustable, but always faces in a downward position to reduce glareNorthern Light Technologies Boxelite$$ those who like to sit further away from the light source (it’s effective at 14 inches)adjustable and has a larger light panel so you can sit further awayCircadian Optics Lattis Light Therapy Lamp$ those who want their light to blend in a little better with their decorblends well with decor but has a fixed position and doesn’t adjustFlamingo Floor Lamp$$ anyone looking for a little more versatility in where they can get their light therapylight angle is adjustable but not the heightTaoTronics Light Therapy Lamp$anyone looking for a compact option and doesn’t mind sitting closer to the panelcompact, but you have to sit closer to the light panel since it’s smaller than others on the list

Do SAD lamps work

SAD lamps simulate sunlight, which helps trigger the brain to release serotonin, often called the feel-good hormone. Studies show that using light therapy during periods when daylight hours are short can help adjust your circadian rhythm, the body’s process for regulating your sleep-wake cycle. This is beneficial for improving mood and reducing symptoms of depression. Light therapy has become an accepted practice for alleviating SAD and other conditions such as: jet lagdementiacircadian rhythm sleep disorders

How to choose a SAD lamp

There are many lamps and light boxes marketed as SAD or light therapy lamps. Not all of these products are effective or appropriate for this use. The FDA doesn’t regulate SAD lamps, so it’s important to buy one that provides enough light and is designed to treat SAD. Here are some features to look for:

Safety

Don’t get a light box that’s designed to treat skin conditions. These devices aren’t meant to treat mood disorders and they won’t be effective.Make sure the lamp filters out ultraviolet (UV) light and is labeled UV-free. UV light can damage your eyes and skin.

Specs

The lamp should generate 10,000 lux of cool-white, fluorescent light. An output of 10,000 lux is approximately 20 times greater than the light output generated by most indoor lighting. Lamps with less lux may need to be used more often than brighter ones.Opt for a glare-free lamp or a lamp that can be positioned at a downward angle that reduces or eliminates eye glare.

Size

Look for a lamp with a light surface area of around 12 by 15 inches. The larger the surface area, the higher the lux. Larger lamps also provide you with the option of moving around more, so you can be farther away from the lamp without compromising its effectiveness.Smaller lamps aren’t as effective and may need to be used more often for longer sessions. That said, you may wish to purchase a second, smaller lamp if you travel a lot. Your doctor can provide individualized lamp use guidelines.

Personal style and needs

Think about what activity you would like to do while using the lamp and purchase one that will accommodate that purpose. For example, light boxes have been shown to help with jet lag. So, if you travel frequently, you may want to choose a small, portable option.Lamp styles vary. You may be better off getting an attractive lamp that matches your décor so it can stay in position for use. For maximum benefit, you’ll want to use the lamp at least once daily, so having it out and easily accessible can be a plus.

How to use a SAD lamp for seasonal affective disorder

Don’t start using a SAD lamp without your doctor’s approval: This is especially important if you have a diagnosis such as bipolar disorder, glaucoma, or lupus.Always get the green light from your doctor if you’re taking prescription medications of any kind, including antipsychotics and antidepressants: Remember that some prescription medications and over-the-counter supplements can make your skin photosensitive, requiring an adjustment to your use of the lamp. These medications include lithium, some acne drugs, and St. John’s wort.Use the lamp daily: You can use it until daylight hours increase.Experiment with time frame: Many people benefit from as little as 20 minutes of use. Others require 60 minutes, which is typically considered the highest exposure you should get.Consider when to use it: Many experts recommend using a SAD lamp first thing in the morning. Your doctor might also recommend that you use it during the day. Keep in mind that more isn’t always better. Overuse of a SAD lamp can produce insomnia or other side effects.Follow manufacturer recommendations for the position: Your lamp should come with recommendations for how close you should position yourself to it. This is very important, as your distance from it will affect the lamp’s lux capacity.Position the lamp so that it’s providing you with downward light: This will ensure that it doesn’t shine directly into your eyes.Talk with your doctor about how to best stop using the lamp: It may be most appropriate for you to wean yourself off slowly. Spending time outdoors, especially in the mornings, can help this process.

Warning about light therapy and bipolar disorder

Although light therapy is helpful for people who bipolar disorder, you should consult with a doctor before introducing it daily. A medical professional who is familiar with your physical and mental health history will be able to help you figure out if light therapy is a good option for you.

When to see a doctor

Some studies show that SAD lamps can help boost mood and alleviate symptoms of seasonal depression, but they’re not a substitute for proper mental health care. If you feel that your depression is severe or you experience any of the following symptoms, it’s time to speak with a healthcare professional. You should check in with a doctor or mental health professional if:You feel sad and hopeless nearly every day.You no longer experience pleasure in hobbies or activities you used to enjoy.You can’t sleep or are spending too much time sleeping.You’re feeling irritated and annoyed nearly every day.Symptoms are interfering with your quality of life.You’re gaining or losing weight unexpectedly.

Keep in mind

If you have thoughts of suicide or self-harm, you should call 911 or the National Suicide Prevention Lifeline at 988.

Frequently asked questions about SAD lamps

Can SAD lamps damage your skin or eyes

UV light should be filtered out of SAD lamps, so they shouldn’t damage your eyes or skin. However, light boxes used to treat certain skin conditions do emit UV light, so you should be sure that your light box is designed to treat SAD.

Can SAD lamps increase vitamin D levels

While some people have found that SAD lamps can increase vitamin D levels over time, there’s not enough research to confirm this. A 2007 study investigated whether patients with cystic fibrosis and short bowel syndrome were able to absorb vitamin D through commercial portable ultraviolet lamps. The study found that the lamp increased or maintained circulating vitamin D levels in the winter months. However, other studies have shown that for light therapy to be used effectively to increase vitamin D levels, it needs to produce UV light, which most SAD lamps do not. According to the FDA, UV lights can cause damage to the skin and should be used with caution. Long-term exposure to UV rays can also cause premature aging and skin cancer. If you’re using UV lights on your skin, you should speak with your doctor first.

How bright are SAD lamps

The recommended brightness for SAD lamps is typically 10,000 lux.

How long does it take a SAD lamp to start working

The University of British Columbia found that people can start to respond to light therapy within a few days and you should see improvements within 2 weeks. Be sure to speak to your doctor if your body does not respond to a SAD lamp after 2 weeks.

Is there anyone who shouldn t use a SAD lamp

You should avoid using a SAD lamp if you have an increased sensitivity to light. This may be due to:macular degenerationa connective tissue disorderlupus

Interested in other resources for mental health

We’re here to help. Explore our evidence-driven reviews of top providers, products, and more to support your physical and emotional well-being.

Other remedies for seasonal affective disorder

Seasonal affective disorder can often be alleviated with proactive lifestyle changes. These include:going to bed early and waking up at or near dawngoing outside for extended periods of time, especially first thing in the morningavoiding substances that can adversely affect your ability to sleep, such as alcoholeating whole, nutrient-rich foodsexercising Seeing a mental health professional and taking antidepressant medications, as advised, can also be beneficial.

Takeaway

Major depressive disorder with seasonal pattern, previously known as seasonal affective disorder (SAD), is a condition caused by lowered exposure to sunlight or a change of seasons. Women and young adults are most affected by this condition. Using a SAD lamp, also known as a light box, can help alleviate symptoms, boosting your mood. SAD lamps can be effective when used as a solo treatment or combined with other forms of treatment. Either way, always use these lamps under a doctor’s supervision. Last medically reviewed on September 19, 2022

How we vetted this article

SourcesHistoryHealthline has strict sourcing guidelines and relies on peer-reviewed studies, academic research institutions, and medical associations. We avoid using tertiary references. You can learn more about how we ensure our content is accurate and current by reading our editorial policy.Chandra P, et al. (2010). Treatment of vitamin D deficiency with UV lights in patients with malabsorption syndromes: A case series.
ncbi.nlm.nih.gov/labs/pmc/articles/PMC2846322/Eastman CI, et al. (2010). How to travel the world without jet lag.
ncbi.nlm.nih.gov/pmc/articles/PMC2829880/Gagan V, et al. (2010). Short exposure to light treatment improves depression scores in patients with seasonal affective disorder: A brief report.
ncbi.nlm.nih.gov/pmc/articles/PMC2913518/Gottlieb JF, et al. (2019). The chronotherapeutic treatment of bipolar disorders: a systematic review and practice recommendations from the ISBD task force on chronotherapy and chronobiology.
onlinelibrary.wiley.com/doi/abs/10.1111/bdi.12847National Institute of Mental Health. (n.d.). Seasonal affective disorder.
nimh.nih.gov/health/topics/seasonal-affective-disorder/index.shtmlUltraviolet (UV) radiation. (2020).
fda.gov/radiation-emitting-products/tanning/ultraviolet-uv-radiationShirani A, et al. (2009). Illuminating rationale and uses for light therapy.
ncbi.nlm.nih.gov/pmc/articles/PMC2670336/Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available. Current Version Sep 19, 2022 By Corey Whelan, Emma Ruben Edited By Melissa Lee Medically Reviewed By Debra Rose Wilson, PhD, MSN, RN, IBCLC, AHN-BC, CHT Copy Edited By Naomi Farr Apr 8, 2022 By Corey Whelan, Emma Ruben Edited By Melissa Lee Medically Reviewed By Deborah Weatherspoon, Ph.D., MSN Copy Edited By Siobhan DeRemer VIEW ALL HISTORY Share this articleMedically reviewed by Debra Rose Wilson, Ph.D., MSN, R.N., IBCLC, AHN-BC, CHT — By Corey Whelan and Emma Ruben — Updated on September 19, 2022

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