My SAD Lamp Experience

I won’t bore you with my entire health background but suffice it to say, I’ve struggled a lot with my mood, energy and sleep throughout my life — especially in the dark, cold winter months living in Southern Ontario. I haven’t been diagnosed with Seasonal Affective Disorder (SAD), but I have been diagnosed with Major Depression and find my mood regularly dips in the darker months.

While I don’t believe there is any quick or simple solution for these challenges, I’m always curious about ways I can better support my mental and physical health. But I have to see enough return on investment for something to become part of my toolkit.

While I like to do some research before investing my money in wellness products, I am not a doctor nor an expert on SAD or light therapy. I’m simply a former social worker-turned-writer with a passion (borne mostly out of necessity) for discovering new ways to support my brain and body. So, with that said, take this advice as my personal experience except where I reference actual research.

Name: Verilux Happy Light Touch

Cost: $79.99

Features:

• Full-spectrum UV light - 1000 lux
• Two colours to choose from: daylight or warm white
• Three brightness levels

I chose this light therapy lamp for a few reasons. The cost was a lot more reasonable than a lot of others I saw online; I believe I paid $70 for it on sale a couple of years ago. Other SAD lights can be closer to $100 to $200.

I also liked that it offered different light intensities and colours, too. Plus, it's compact; similar to an iPad/tablet in size, but with a cord that needs to be plugged in while using it. The size and shape make it easy to store when it’s not being used. It also has a hook to attach it to a wall for convenience. 

I purchased my Happy Light on Well.ca, so I could see tons of other people’s reviews and get free shipping.

Disclaimer: This is simply how I’ve used my SAD light — not necessarily the best or most effective way to use one.

While doing some research for this article, I learned that the Cleveland Clinic recommends starting light therapy in the early fall, before you typically start experiencing symptoms of SAD. I usually start using my light around when the clocks move back, but now that I know it's more effective to start earlier I'll start it even sooner. 

I keep my therapy light plugged in and tucked next to my bed so that I can easily reach for it first thing when I wake up. In the morning, I place the lamp on top of my nightstand, parallel to me with the light shining directly towards me. I find if I place it any closer or have it right in front of me, it triggers a headache (but to be fair, light is a migraine trigger for me so I have to be extra careful). I prefer the warm light and lowest brightness setting as I find those easiest on my eyes and least likely to provoke a headache.

Then I just sit there for 20 minutes or so depending on the day and how much my kitten wants to play.

Truthfully, I often scroll my phone while doing this. Is this counterproductive? Probably. But, baby steps. Other times I have a kitty cuddle which is scientifically proven to cure depression (just kidding but it is very soothing).

Doing light therapy first thing in the morning helps me to wake up and gives me a little boost of motivation and energy needed to get out of a warm bed on a cold, dark day.

Sleep: I find that getting bright light first thing in the morning helps me to fall asleep more easily at nighttime. I think it helps to regulate my circadian rhythm, telling my brain and body that it’s daytime.

Mood: I have noticed a substantial improvement in my mood when I use this light regularly in the darker months. While it doesn’t cure my depression, it helps to keep it more manageable than it would be without the light therapy. I also find it really helps with the feeling of dread I sometimes struggle with when trying to get out of bed in the darker months. 

Energy and Motivation: Getting that bright light first thing in the morning helps me to wake up and feel more energized and motivated to start my day.

Migraine Trigger: Unfortunately, bright light is one of my migraine triggers. I have to be careful if I feel any hint of a migraine; in which case I’ve found it’s better to skip light therapy until the migraine is gone. 

Time Zapper: To get the full benefits of light therapy, you need to sit in front of the light for at least 20 minutes per day. Because the light is so bright, I find it difficult to do much else during that time. If you’re like me and not a big morning person, this might eat into your morning schedule. Alternatively, if you’re someone who likes to get up and moving first thing, you may want to experiment with what time works for you. That said, I still think the investment of 20 minutes per day is well worth the benefits.

A 2023 Cambridge review showed that light therapy can benefit those with SAD, with most people seeing results in one week of using a light box (Jupe et al., 2023).

Light therapy mimics natural light that we would otherwise only receive from the sun. Lack of sunlight can contribute to low vitamin D levels, which can impact our mood. Light therapy is one way to increase vitamin D levels when we can’t get it directly from the sun.

Researchers hypothesize that light therapy also helps users regulate their circadian rhythms and impacts serotonin production (Campbell et al., 2017). This may help to improve sleep, energy, and mood symptoms in people with SAD.

While more research needs to be done, there have been some smaller studies that have shown that bright light therapy may also help those with Major Depression as well (Campbell et al., 2017).

The Mayo Clinic notes that for some people, SAD lamps work best when combined with antidepressants and/or psychotherapy. As always, speak with your healthcare provider to find the treatment that works best for you.

Light therapy isn’t regulated, but the Mayo Clinic provides some general tips for choosing an light box and proper use of light therapy, outlined below. 

1. Choose a light box that provides 10,000 lux of light and produces as little UV as possible.
   
2. Use your light box for 20 to 30 minutes, within the first hour of waking in the morning.
3. Place the box about 16 to 24 inches (41 to 61 centimetres) from your face. Always follow the manufacturer’s instructions for distance.
4. Keep your eyes open without looking directly at the light.

The Mayo Clinic recommends checking with your doctor before starting light therapy, particularly if you have Bipolar Depression (as light may worsen symptoms), any eye conditions like glaucoma, or photosensitivity.

Was getting a SAD light worth it for me? Absolutely.

While there are tons of nonessential wellness products out there, I think this is one that actually has a place in my mental health care routine.

For $70 it has made a noticeable impact on my mood, sleep, and energy levels over several winters. While it by no means cures my depression or gives me unlimited energy, the benefits are significant enough that carving out 20 minutes per day for a few months of the year is well worth it for me.

Of course, each person is unique and the best advice is to consult with your medical and/or mental health professional before you try any treatments.

P.S. A little good news: Each day from now until the end of January we get 2 more minutes of sunlight per day — and that only increases as we get closer to spring and summer. ☀️

Campbell, P., Miller, A., & Woesner, M. (2017). Bright Light Therapy: Seasonal Affective        Disorder and Beyond. Einstein J Biol Med, 32(13-25). https://pmc.ncbi.nlm.nih.gov/a... 

Jupe, T., Giannopoulos, I., Zenelaj, B., & Myslimi, E. (2023, July 19). Treatment of Seasonal Affective Disorder. The efficacy of Light therapy. Cambridge University Press, 66(S1). https://www.cambridge.org/core...