Seasonal Affective Disorder Lamps: Do They Work?

With dwindling sunlight, gloomy days, and sunsets seemingly occurring at lunchtime, the colder months of the year are often spent hunkering down inside—but this can also translate to increased rates of seasonal depression. 

Now known as “seasonal affective disorder,” the aptly acronymed SAD is considered a major depressive disorder with seasonal patterns, according to the American Psychiatric Association.¹ 

Seasonal affective disorder affects 1.5% to 9% of adults, with greater rates seen at more northern latitudes where there is less sunlight.²

While cases of depression are highly individualized, bright light therapy has been suggested for decades for its ability to provide anti-depressive activity and combat the winter blues. Let’s take a closer look at seasonal affective disorder lamps and how they may work to fend off the winter blues.

What Are Light Boxes for SAD?

It’s thought that some symptoms of seasonal affective disorder (SAD) may be helped by specialized lamps that provide bright light to combat the otherwise dark winter months. 

In general, light lamps or boxes provide 10,000 lux (a measure of light intensity) that partially mimics natural outdoor light. Indoor lighting typically provides only 100 lux, while the brightest sunny day is 50,000 lux or more. 

It’s important to note that UV lamps are different from sun lamps and light boxes. UV lamps provide a therapeutic dose of ultraviolet rays. In contrast, sun lamps, light lamps, or light boxes typically provide intense light but no UV radiation.

UV light lamps are also sometimes known as phototherapy, which is used to help certain skin conditions (like psoriasis and eczema) and treat newborn jaundice. 

Although UV light lamps can boost vitamin D levels (if they use UVB), UV radiation can also cause a higher risk of skin aging, sunburn, and skin cancer.

For these reasons, it’s typically best to use non-UV light lamps or sun lamps unless specifically recommended by your doctor to use phototherapy UV lamps. Therefore, for the purposes of this article, we’ll specifically focus on non-UV light lamps or boxes.

But how do they work, and are they actually effective for SAD? Let’s see what the experts say.

Do Light Lamps Work for SAD?

Health experts at the Mayo Clinic, Harvard Medical School, the NHS (the UK’s National Health Service), and the Cleveland Clinic agree that light lamps or boxes can be beneficial for helping with symptoms of seasonal affective disorder.

Bright light is thought to help with mood by increasing serotonin levels—our “happy hormone” that regulates mood—and reducing melatonin. 

Exposure to light (natural or light lamps) stimulates cells in the retina of our eyes, which are connected to the hypothalamus—the brain region that controls circadian rhythm, including reducing melatonin levels. Having a well-regulated circadian rhythm affects more than just sleep patterns—it also has been shown to impact mood changes.³ 

As most light boxes are recommended for use in the morning, halting melatonin production can help you feel more awake and alert. 

However, all cases of depression (seasonal or otherwise) are individualized, and light lamps may not work for everybody. You’ll need to get a thorough evaluation and treatment plan from your healthcare provider or qualified mental health professional. 

Some research has looked into the effectiveness of light lamps on SAD.

According to a review paper published in Frontiers in Psychiatry, bright light therapy starts to work within one week for SAD and other mood disorders (including bipolar disorder).⁴ 

In a Cochrane systematic review, researchers found that bright white visor light and infrared visor light reduced the incidence of SAD and severe SAD.²

However, the evidence surrounding light therapy and SAD is inconclusive. That said, it’s unlikely to cause significant adverse effects; therefore, the decision to use or not use light therapy for SAD comes down to patient preferences. 

The side effects are generally mild and rare, and they could include nausea, diarrhea, sweating, headache, and eye irritation. 

If you want to explore other alternatives to treating your SAD at home, you might consider changing up your nutrition in the winter months—which we cover in this article—or adding some supplements to your morning routine.

Who Should Not Use Light Lamps?

It’s important to note that a qualified mental health professional or doctor should treat and diagnose seasonal affective disorder (and depression of any kind). 

Some people are better candidates for using light lamps than others, and light therapy may work best when combined with other treatment plans, such as talk therapy (cognitive behavior therapy or CBT) or medications like selective serotonin reuptake inhibitors (SSRIs).

Your healthcare provider trained in mental health conditions can best advise you on how and when to use light therapy for your specific needs.

People with bipolar disorder also need to consult a qualified mental health professional before using light therapy, as bright lights have the potential to trigger a bipolar hypomanic or manic state.

Also, ask your doctor if you have eye problems, such as retinal disease or macular degeneration, as these conditions may impact your ability to use light lamps.

Want to learn more about SAD? Watch our video featuring Stefanie Hamami, a seasoned Licensed Marriage & Family Therapist (LMFT), who tells us more about the disorder, its origins, and how it differs from Major Depression.

How to Use Light Lamps for SAD

Again, you should talk to your doctor or healthcare provider about your specific needs, but there are some general recommendations for using light lamps to help with SAD. 

• Use within the first hour of waking up (ideally before 9 am). 
• Use for about 20 to 30 minutes (if the lightbox emits 10,000 lux).
• Place the lamp at a distance about 2 feet away from you or as the manufacturer recommends. 
• Keep your eyes open, but don’t stare directly into the light. 
• Do not use UV or tanning lamps. 

Seasonal Affective Disorder Lamps FAQs