7 Light Therapy Products Experts Recommend for Battling Seasonal Depression

As the days grow shorter and the weather turns colder, it’s easy to feel down. For some people, a lack of sunlight can even trigger seasonal affective disorder (SAD), or seasonal depression. This condition is more than just feeling a little gloomy in the winter months; it often involves mood swings, extreme fatigue, and losing interest in things you usually enjoy.

While the exact cause of SAD isn’t fully understood, it’s thought to be connected to a disruption in the body’s circadian rhythm. With less sunlight, levels of serotonin (a mood-regulating chemical) drop, while melatonin (which controls sleep) rises, both of which can affect your mood and internal clock. While there are various ways to help manage SAD, light therapy has shown to be especially effective. While you might still want to seek professional help, light therapy products, including SAD lamps, are a practical tool you can easily find online.

How Does Light Therapy Work?

Light therapy works by mimicking natural sunlight, which helps regulate chemicals in the brain like serotonin and melatonin. Mental health counselor Stacy Thiry explains that light therapy helps reset your body’s internal clock and boosts your mood and sleep. Research from 2017 even found that light therapy helped 61% of people with SAD experience significant symptom relief.

Is Light Therapy Safe?

Generally, light therapy is safe for most people. However, Thiry advises checking with your doctor first, especially if you have any existing medical conditions or are on medications that might make you more sensitive to light. Once you have the go-ahead, incorporating light into your daily routine can really improve your mood and energy.

Tips for Light Therapy

If you’re thinking about trying light therapy, there are a few things to keep in mind. The most important tip is consistency. Thiry recommends using the light at the same time each day, typically in the morning, to start your day with an energy and mood boost. She also suggests the following:

• Choose wisely: Look for a light with at least 10,000 lux of brightness and UV filtering.
• Mind the setup: Place the light about 16-24 inches from your face and keep it at eye level.
• Stick to a schedule: For the best results, aim for 20-30 minutes of light exposure every morning.

Choosing Light-Therapy Products

Light therapy is now widely available, so you don’t need to visit a clinic to benefit from it. You can enjoy the effects of a 10,000-lux light box from the comfort of your home while working, reading, or enjoying coffee. With so many options out there, it can be tough to choose the right one, but Thiry offers some expert-approved recommendations to help you out.

Recommended Light-Therapy Products

1. Best Overall Light-Therapy Product
   Sunrise Sensations DayBright Light Therapy Lamp Full Spectrum ($199)
   Thiry’s top pick for light therapy, this lamp is great for desk use thanks to its adjustable height and angles. It provides 10,000 lux of glare-free light and is highly rated by users for helping with SAD. One reviewer shared that after using it for just a few weeks, they felt more energized and their skin and eyes were protected from UV rays and blue light.
2. Best Affordable Light-Therapy Product
   Verilux HappyLight Lucent ($40)
   For a more budget-friendly option, Thiry recommends this portable and compact light box, which offers 10,000 lux of UV-free light and multiple brightness settings. Users have reported significant improvements in mood and sleep after using it daily.
3. Most Aesthetic Light-Therapy Product
   Sunrise Sensations DayBright Light Therapy Lamp Full Spectrum ($199)
   This lamp not only provides effective light therapy but also features a beautiful design made with sustainable wood. It’s a great option for those who want a stylish piece of decor that also helps with SAD. Users rave about its ability to brighten their mood and energy levels.
4. Best Foldable Light-Therapy Product
   Circadian Optics Light Therapy Lamp ($70)
   This modern and sleek light box is perfect for those who prefer a compact, foldable design. It delivers 10,000 lux brightness and comes with three adjustable settings, making it easy to customize your light exposure.
5. Best Portable Light-Therapy Product
   Amzcool Happy Natural Light Therapy Lamp ($33)
   If you’re looking for a highly portable option, this small lamp packs 10,000 lux of brightness and is UV-free. Its compact size makes it easy to bring along to work or on trips. Reviewers appreciate its effectiveness despite its small profile.
6. Best Light-Therapy Product for Distance
   Northern Light Technologies Boxelite ($230)
   Unlike other light boxes that require you to sit up close, this one allows you to get therapeutic effects from up to 14 inches away. It offers broad light coverage and is perfect for those who don’t want to sit too close to the lamp.
7. Best Light-Therapy Product for Early Mornings
   Philips SmartSleep Sleep and Wake-Up Light ($180)
   This product combines light therapy with a gentle wake-up light that mimics a natural sunrise to help regulate your sleep cycle. Although it only provides 310 lux of light, it’s still recommended for improving sleep and establishing a better wake-up routine.

These light-therapy products can be a great addition to your routine if you’re looking to manage the effects of seasonal depression. With the right consistency and setup, they can help boost your mood, energy, and overall well-being during the colder, darker months.