I’ve Been Using This Light Therapy Lamp for 2 Winters Now, and It Improves My SAD

There are so many things I love about winter, like the comfy, cozy clothing I have an excuse to live in 24 hours a day, seven days a week. But while fleece-lined leggings and knitted sweaters can keep you warm as the seasons change, I’d rather talk about mental health, which I know can take a beating during the colder, darker months. I’ve long-struggled with Seasonal Affective Disorder (SAD), so the most honest recommendation I can give you is to invest in a light therapy lamp.

Throughout my years of living through East Coast winters, I’ve heard plenty of advice (both professional and anecdotal) about how to cope. Get a heated throw blanket, bundle up in something snug, and take vitamin D supplements if you’re feeling blue. But all of these methods are reactive, which I’ve since learned is not enough.

For me, my mental health feels more solid when I focus on preventing depression, which is why regularly using my SAD light therapy lamp has become key. I break out the Verilux HappyLight Lucent One-Touch Light Therapy Lamp during fall Daylight Saving Time, and I keep using it well into the month of May. Right now, you can get the exact model I own on sale for $40.

Verilux HappyLight Lucent One-Touch Light Therapy Lamp

This SAD lamp keeps things simple with just one button. Press it to deliver instant sunshine—up to 10,000 lux of UV-free, LED full-spectrum light, according to Verilux. That’s how easy it is. I’ve tried out other lamps before, and while it’s sometimes nice to have different lighting, shading, and brightness options, it can also feel unnecessary, especially for beginners. If you’re new to SAD light therapy, this is the ultimate starter lamp as it’s no-fuss but still effective.

The light never flickers or has a glare, and it's distributed evenly across the screen. I keep it next to my computer, and I can literally feel it working as it projects onto me while I type. When it’s on, it’s easier to focus, it physically brightens up the room and my vision, and I feel less drowsy.

It takes about two weeks of consistent use for the longer-term effects to kick in. When I stick to about an hour of light at 10,000 lux each weekday morning (I take weekends off, usually), I notice a positive impact on my mood, sleep, and energy level. The amount of time it should be kept on might differ between users, but most mental health experts recommend between 30 minutes and two hours of light therapy at 10,000 lux per day.

I haven’t traveled with it yet, but I love that it’s small enough to be portable. It comes with a detachable stand, too, so it’s easy to prop up when you need it, then “disassemble” when you're done. Turn it on while you’re working, doing makeup, reading, or watching a movie. You can accomplish whatever you need to do while simultaneously stimulating the production of hormones like melatonin (for sleep) and serotonin (for mood). 

Now on sale for $40, I recommend buying the Verilux HappyLight Lucent One-Touch Light Therapy Lamp to help keep the winter blues away. If you'd prefer to shop around a bit, here are a few more light therapy devices from Amazon.

Philips SmartSleep and Wake-Up Light

Verilux HappyLight Luxe

Lastar Light Therapy Lamp

Rsccleaner Light Therapy Lamp

Caromolly Light Therapy Lamp