Best SAD light therapy lamp for 2021 – CNET [CNET]

I love winter, but I feel a sense of dread each year when it arrives As the days shorten and the temperature plummets, so does my energy level and mood. With the sun setting around 5 p.m., it’s been several months of feeling sluggish and down. That’s all to say that I deal with seasonal affective disorder (also called SAD or seasonal depression).

When the days get shorter and darker and winter causes overcast weather, we get less exposure to natural sunlight. Doctors believe that the lack of sunlight can trigger a chemical change in the brain, which can make you feel sad, unmotivated, sluggish and, essentially, depressed. When my psychiatrist diagnosed me with SAD, she recommended light therapy, one of the most popular treatments that’s backed up with a ton of documented research.

Light therapy lamps try to mimic the extra hours of sunlight from spring and summer that we don’t get in fall and winter. To do this, you need a lamp that emits about 10,000 lux of light, which is higher than the artificial light from your home’s fixtures and other lamps. A bright sunny day exposes you to about 100,000 lux or more, while you might only get about 2,000 lux of light exposure on an overcast day. A light therapy session can mimic the experience of a sunny day — minus the ultraviolet rays — if only for a few minutes.

I’ve tested and evaluated some of the most popular light therapy lamps on the market. There are a lot of options out there when it comes to selecting a light therapy device — they vary in intensity, and some even offer adjustable brightness. Because I’m not a physician or psychiatrist, I can’t tell you if these lamps will be effective for treating your depression or SAD symptoms. However, as someone who experiences both and has used light therapy as a treatment, I can recommend which lights are worth your money.

Light therapy isn’t for everyone, so it’s important to check with your doctor before trying it. Only they can diagnose you with SAD, a mood disorder or depression and prescribe the correct treatment for you. This list was published in October and is updated periodically.

Read more: The 7 best blue light blocking glasses to prevent eye fatigue  

Also tested

How to buy

The most important features you should be looking at when buying a light therapy lamp are the light intensity and the type of light that’s emitted. Research supports using a SAD lamp with up to 10,000 lux as a therapy for depression.

Another key is that you don’t want a sun lamp that emits UV rays (or at least filters them out), as that can cause damage to your eyes and skin. While you’re not supposed to stare directly into a light therapy lamp, you still don’t want to expose yourself to daily UV radiation while trying to treat your seasonal depression.

Size is important, to a point. A bigger light panel allows you to position the light farther away while you’re using it, so keep that in mind when shopping. A smaller lamp needs to be closer to your face, and set so it’s at your eye level. You might need to spend up to an hour each day using a small SAD light, but just half that with a larger lamp.

As the Mayo Clinic notes, “The effectiveness of a light box depends on daily use, so buy one that’s convenient for you.” 

How to use a light therapy lamp

As far as how to use a light therapy lamp, you’ll need to consult with your doctor or psychiatrist for their guidance on light treatment. Light therapy isn’t suited for all kinds of mental health issues — for instance, many doctors recommend that people with bipolar disorder avoid it. Light therapy can also irritate your eyes or skin if you have certain medical conditions or are taking some prescription medications.

There are, however, some general guidelines you can follow:

• Position a light therapy lamp about 12 to 18 inches from your face.
• Use the lamp for 30 minutes in the early morning, ideally shortly after you wake up.
• Don’t stare directly at the light.
• Go about other activities while using it, as long as your eyes stay within 12 to 18 inches of the lamp.

Some people experience headaches, jitters or insomnia with light therapy, so that’s something to look out for.

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