We include products we think are useful for our readers. If you buy through links on this page, we may earn a small commission. Here’s our process.

Seasonal affective disorder (SAD), now known clinically as major depressive disorder with seasonal patterns, is a condition that causes sadness or depression when the seasons change.

It most typically occurs during the fall and winter, when days become short and exposure to sunlight decreases. It’s most common in women and young adults.

Counseling, therapy, and medication may all be effective for this condition. Light boxes — also referred to as SAD lamps or light therapy lamps — are another option that can reduce symptoms and provide relief. They work by replicating natural daylight.

There are two types of SAD: wintertime and summertime. SAD affects people differently, but the symptoms may vary based on the type of SAD.

Symptoms of wintertime SAD include:

Symptoms of summertime SAD include:

In severe cases, people with SAD may experience thoughts of suicide.

Counseling and therapy are treatment options for both forms of SAD. Some people may also benefit from medications such as antidepressants such as fluoxetine (Prozac) and bupropion (Wellbutrin). People experiencing SAD should speak to their doctor about which medication is the best course of treatment.

Light therapy can also be used as a treatment for wintertime SAD. This involves using a specialized light box or visor for at least 30 minutes each day to mimic natural light. Light therapy should only be used under a doctor’s supervision and on approved devices. Other light-emitting sources like tanning beds, are not safe for use.

Another type of treatment is a dawn simulator which uses a time-activated light to mimic the sunrise as a way to help stimulate the body’s clock.

Adopting some healthy lifestyle habits can also help minimize SAD symptoms. This can include:

A SAD lamp uses light therapy to replicate sunlight and trick the body into thinking it is the warmer months and trigger the body to release serotonin.

The light produced by a SAD lamp is measured in lux. A lux is a measurement of light intensity combined with area. A SAD lamp should offer a brightness of 10,000 lux. The viewing angle of a lamp should allow it to be positioned above the eyes and at a slight downward angle to minimize glare.

Typically, SAD lamps or lights should be used for 30 minutes to an hour. They can be used at any time of the day although they are usually used first thing in the morning.

SAD lamps are not regulated by the Food and Drug Administration (FDA).

Some research shows that light therapy can help improve seasonal depression, even with as little as 20 minutes of exposure. Although the FDA doesn’t regulate SAD lamps, Healthline’s medical affairs team still every pick and brand, diving into medical credibility, the company’s reputation, and its business practices.

We chose the options on this list based on the following criteria:

This lamp has a large surface area of 15.5 by 13.5 inches. It generates 10,000 lux and projects light in a downward motion — this helps keep it glare-free no matter how it’s positioned. The lampstand is adjustable, so chances are it will be comfortable to use no matter your height or chair type. Users say the lampstand doesn’t wobble and that the lamp reaches full lumens quickly for maximum benefit.

In addition to features such as 10,000 lux and a large surface screen, this SAD lamp is designed to last. Many users rave about it 7 or more years after purchase. The lamp includes long lasting fluorescent bulbs and is UV-free. It also features five different height levels and is easily adjustable. Note that it weighs 11 pounds and is heavier than many other lamps.

If you love the look of modern decor, this lamp may be right for you. It features 10,000 lux of LED, UV-free, full-spectrum white light. It also boasts three brightness levels, so you can uptick or downtick the amount of light you receive. Many users prefer LED to fluorescent light because it lasts longer. This lamp has a small surface area and a fixed position, which doesn’t allow for adjustment. Even so, it may be great for small spaces or as a lamp for travel.

This 46-inch-tall lamp is a great option for those who want to position their SAD lamp near a treadmill or glider. It also fits neatly into corners for use while reading or watching TV. This floor lamp provides 10,000 lux of full-spectrum, UV-free, LED light. It’s also glare-free and adjustable. Users love the sturdy design and long lasting light bulbs, which typically last for about 5 years. Assembly is required.

While this portable option has a smaller screen size than recommended, it still delivers a good value for its size and cost. Designed for on-the-go use, this lamp provides 10,000 lux and one-touch controls.

SAD lamps simulate sunlight, which helps trigger the brain to release serotonin, often called the feel-good hormone.

Studies show that using light therapy during periods when daylight hours are short can help adjust your circadian rhythm, the body’s process for regulating your sleep-wake cycle. This is beneficial for improving mood and reducing symptoms of depression.

Light therapy has become an accepted practice for alleviating SAD and other conditions such as:

There are many lamps and light boxes marketed as SAD or light therapy lamps. Not all of these products are effective or appropriate for this use.

The FDA doesn’t regulate SAD lamps, so it’s important to buy one that provides enough light and is designed to treat SAD.

Here are some features to look for:

Although light therapy is helpful for people who bipolar disorder, you should consult with a doctor before introducing it daily. A medical professional who is familiar with your physical and mental health history will be able to help you figure out if light therapy is a good option for you.

Some studies show that SAD lamps can help boost mood and alleviate symptoms of seasonal depression, but they’re not a substitute for proper mental health care. If you feel that your depression is severe or you experience any of the following symptoms, it’s time to speak with a healthcare professional. You should check in with a doctor or mental health professional if:

If you have thoughts of suicide or self-harm, you should call 911 or the National Suicide Prevention Lifeline at 988.

UV light should be filtered out of SAD lamps, so they shouldn’t damage your eyes or skin. However, light boxes used to treat certain skin conditions do emit UV light, so you should be sure that your light box is designed to treat SAD.

While some people have found that SAD lamps can increase vitamin D levels over time, there’s not enough research to confirm this.

A 2007 study investigated whether patients with cystic fibrosis and short bowel syndrome were able to absorb vitamin D through commercial portable ultraviolet lamps. The study found that the lamp increased or maintained circulating vitamin D levels in the winter months.

However, other studies have shown that for light therapy to be used effectively to increase vitamin D levels, it needs to produce UV light, which most SAD lamps do not.

According to the FDA, UV lights can cause damage to the skin and should be used with caution. Long-term exposure to UV rays can also cause premature aging and skin cancer. If you’re using UV lights on your skin, you should speak with your doctor first.

The recommended brightness for SAD lamps is typically 10,000 lux.

The University of British Columbia found that people can start to respond to light therapy within a few days and you should see improvements within 2 weeks. Be sure to speak to your doctor if your body does not respond to a SAD lamp after 2 weeks.

You should avoid using a SAD lamp if you have an increased sensitivity to light. This may be due to:

We’re here to help. Explore our evidence-driven reviews of top providers, products, and more to support your physical and emotional well-being.

Seasonal affective disorder can often be alleviated with proactive lifestyle changes. These include:

Seeing a mental health professional and taking antidepressant medications, as advised, can also be beneficial.

Major depressive disorder with seasonal pattern, previously known as seasonal affective disorder (SAD), is a condition caused by lowered exposure to sunlight or a change of seasons. Women and young adults are most affected by this condition.

Using a SAD lamp, also known as a light box, can help alleviate symptoms, boosting your mood.

SAD lamps can be effective when used as a solo treatment or combined with other forms of treatment. Either way, always use these lamps under a doctor’s supervision.

Last medically reviewed on September 19, 2022

Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available.

Debra Rose Wilson, PhD, MSN, RN, IBCLC, AHN-BC, CHT

Deborah Weatherspoon, Ph.D., MSN

Depression can make it hard to get out of bed in the morning, especially when it’s kept you up all night or given you restless sleep. Here’s eight…

Light therapy can improve symptoms of depression by giving you a dose of light you may be missing. Find out all about light therapy and depression.

After having experienced seasonal affective disorder (SAD), or seasonal depression for 35 winters of my life, I’ve created a comfort kit of tools that…

Want to supplement your seasonal depression treatment? Start with your plate. Learn more in this article.

We often don’t give much credit to how much natural light benefits our health. And it’s not just about our moods — natural lighting also affects our…

Seasonal affective disorder (SAD), also called major depressive disorder with seasonal pattern, is a form of depression. Learn more about seasonal…

Seasonal Affective Disorder is not just a winter phenomenon. For some people, summer weather can be a trigger for depression. Learn more.

Depression can make you less motivated to do things. A lack of motivation may be caused by depression, or it may be caused by something else. Learn…

By blocking blue light in the evening, you can prevent the disruption in the natural sleep-wake cycle caused by artificial lighting and electronics.

Ketamine offers a new, fast-acting approach to relieving treatment-resistant depression. Learn the research-backed benefits and how to try it.