As cooler temperatures move in and our biological clocks adjust to time changes, the shift in natural light patterns can have an impact on our mental state of mind. The “winter blues” are very real for a lot of people: For some the effects are far greater, leading to severe lows and a medical diagnosis known as seasonal affective disorder (SAD), which is listed under DSM-5 by the American Psychiatric Association. Symptoms of SAD can include tiredness, weight gain, mood swings and sleep issues. But studies have shown that light therapy lamps (also known as SAD lamps) can be effective in helping to reduce symptoms.
Dr. Michael Terman, president of Center for Environmental Therapeutics and professor of Clinical Psychology in Psychiatry at Columbia University has studied the effects of SAD in clinical trials. “Milder cases do not match the severity seen in clinical cases, but are burdensome nonetheless,” he says over an email interview. “‘Winter blues’ are about three times more prevalent than cases of full-blown depression, but they follow the same time course and respond to the same light therapy regimen (10,000 lux in 30-minute sessions shortly after waking).” Dr. Terman recommends placing a lamp that is height-adjustable so the screen faces downward toward the eyes at a desk or kitchen table, but not in the bedroom. In general, the lamps should offer 10,000 lux brightness and be a UV-free, LED light.
For some people, the benefits of using light therapy lamps are long term. Board certified health coach and author, Robyn Youkilis says that people who work at their desks year-round or face constant inclement weather during winter months don’t get enough natural light and can benefit from using these devices at any time of year. She suggests starting slow. “I have found that the lowest lux setting is generally safe for everyone. At first see how your body reacts—you want to feel bright like you would on a sunny day, not overstimulated or too alert,” she says.
If you’re ready to buy a light therapy lamp, we’ve compiled a list of the best options that range from the most affordable to the best for travel. But keep in mind that these recommendations are in no way an endorsement for treating a medical condition. If you think you might be suffering from SAD, please seek medical advice for the best treatment options.
- Best Light Therapy Lamp Overall: Verilux HappyLight Luxe LED Lamp
- Best Light Therapy Lamp For Your Desk: Beurer Light Lamp
- Best Light Therapy Lamp According To Most Doctors: Northern Light Technologies Boxelite-OS 10,000 Lux Bright Light Therapy Light Box
- Best Compact Light Therapy Lamp: Circadian Optics Light Therapy Lamp
- Best Adjustable Light Therapy Lamp: Aura Daylight Therapy Lamp
- Best Light Therapy Lamp With Smart Technology: Philips Hue White & Color Ambiance Go Table Lamp
- Best Light Therapy Bulb: Bulbrite Solana A19 WiFi Connected Color Changing LED Smart Light Bulb
Best Light Therapy Lamp Overall
A Sleek Option With Four Brightness Settings
This sleek iPad look-alike portable light fixture from Verilux stands on its own and allows you to choose from four brightness settings and three HappyHue color temperature options. A convenient built-in countdown timer provides up to one hour of light in 10-minute increments. Choose from a stark white or champagne gold option.
Best Light Therapy Lamp For Your Desk
A Portable Light Therapy Lamp With 256 Color Variations
Beurer’s full circle portable light lamp brings light intensity of the recommended 10,000 Lux and the UV-filtered color temperature of 5300K. It’s fully customizable with up to 256 color variations and features Bluetooth connectivity to the brand’s app, where you can control the settings from a smartphone.
Best Light Therapy Lamp According To Most Doctors
An Option Designed In Collaboration With Dr. Terman
Northern Light Technologies Boxelite-OS 10,000 Lux Bright Light Therapy Light Box
Designed in collaboration with Dr. Terman, this model comes from the Center for Environmental Therapeutics, a nonprofit research and education institution that’s one of the leading authorities on SAD and light therapy. It meets all the clinical standards, including a large rectangular screen that’s 12 x 19 inches, an adjustable height and tilt feature and the recommended light intensity of 10,000 lux.
Best Compact Light Therapy Lamp
A Great On-The-Go Option
This compact light therapy lamp from Circadian Optics is USB-powered and fitted with a convertible stand that makes it ideal for taking on trips or even easily moving it around the house. The SAD lamp offers three levels of brightness to mimic the daylight sun, while a quick touch on-off switch make it easy to use.
Best Adjustable Light Therapy Lamp
A Rotatable Option With A Convenient Dimmer Switch
The Aura Daylight Therapy Lamp can be rotated to offer two different angles depending on your comfort level and setup. A built-in timer allows for 10-minute intervals for up to an hour and the light intensity is adjustable with a dimmer switch that moves from 2,500 to 5,000 to 10,000 lux so you can adjust as you get used to the treatment.
Best Light Therapy Lamp With Smart Technology
An Sleek Option With Tons Of Smart (And Useful) Features
While the Philips Hue White & Color Ambiance Go Table Lamp may not fall under the category of a light therapy lamp, its customized capabilities with over 16 million color options means you can mimic almost any type of natural light. The preset settings address concerns like waking up, concentrating, energizing, reading, relaxing and going to sleep. You can adjust the settings from an app on your phone or use Google Assistant and Amazon Alexa. It’s smart technology at its finest.
Best Light Therapy Bulb
A Low-Commitment, Fuss-Free Option
Bulbrite offers another great option if you don’t want to fully commit to buying a light therapy lamp but would like to try a more customized approach. Using the Bulbrite Solana app, you can change the hue to suit whatever scene you are looking to recreate. Plus, it is compatible with Alexa and Google Home.
