SAD lamps: do you really need one and how to buy the best

Longer, darker days in winter can leave people feeling flat, low and lethargic which are all symptoms of seasonal affective disorder (SAD).

During winter, the UK sees around seven hours of sunlight a day, nine hours less than the 16 hours of daylight the summer months bring. 

Exposure to sunshine improves mood as it increases serotonin levels in the brain - serotonin is the hormone that can help you feel calmer and less anxious - but can 'fake sunshine' do this, too?

In this article we delve into the evidence for SAD lamps with the help of one of Which?'s expert scientific advisors, Ruby Gordon, along with insights from The Royal College of Psychiatrists (RCP) and Sada, the UK's leading seasonal affective disorder charity.

Plus we look at symptoms, treatments available, the most popular SAD lamps you can buy and our top tips for choosing the right one for you.

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What is the evidence for SAD lamps, and do they work?

Best SAD lamps

SAD lamps produce a cool-white light that mimics daylight. 

Brightness levels are measured in 'lux' which refers to the light intensity. A typical SAD lamp will emit light at around 10,000 lux - about 20 times brighter than most indoor lighting - which is considered the optimal level for treating seasonal affective disorder. 

We've rounded up the most popular SAD lamps available to help you choose. 

We've selected products based on search popularity. We've then applied our expert buying knowledge, only featuring established healthcare brands with medically approved products. Please note however we haven't tested or reviewed these products.

Popular SAD lamps to consider

Beurer TL 41

• Illumination: 10,000 lux at 20cm
• Dimensions: 27cm (H) x 20.7cm (W) x 8cm (D)
• Weight: 590g 

A SAD lamp with a foldout stand to help you power through months with less sunshine. It has a flicker-free front panel and uses 'energy-saving LED technology'.

The Beurer TL 41 has a single power button, so you shouldn't have much trouble getting to grips with the device.

Beurer TL 30

• Illumination: 10,000 lux at 10cm
• Dimensions: 15.6cm (H) x 23.6cm (W) x 2.6cm (D)
• Weight: 820g 

This SAD lamp from Beurer provides a daily dose of daylight if you want to maintain energy levels during darker months.

It's small enough to sit neatly on an office desk and is operated using a single button. The brand says the panel is energy efficient and flicker-free, plus it can be positioned vertically or horizontally depending on your space.

Lumie Vitamin L

• Illumination: 2,500 lux at 50cm / 10,000 lux at 20cm
• Dimensions: 28cm (H) x 20cm (W) x 8cm (D)
• Weight: 830g 

Lumie claims this is the brand's best-selling SAD lamp on its own website. The Vitamin L features cool white LEDs and can be used in portrait or landscape mode.

The compact Lumie Vitamin L has a detachable stand and uses a rippled diffuser for 'soft, comfortable light'. The brand's recommended treatment time is 60 minutes, during which the SAD lamp should be positioned 'at arm's length'.

 If you're trying to keep costs low but fancy sticking with Lumie, note that this model is usually cheaper than the Lumie Zest below.

Lumie Zest

• Illumination: 2,500 lux at 50cm / 10,000 lux at 25cm
• Dimensions: 13cm (H) x 15cm (W) x 5cm (D)
• Weight: 390g

The Lumie Zest is a SAD lamp and wake-up light hybrid, capable of mimicking a sunrise to gradually wake you in the morning. The device has white LEDs that shine at five strength levels.

Thanks to its lightweight design, the device is travel-friendly – good news if you find that staying away from home can affect your sleep pattern.

This model has a 15-to-30-minute sunrise duration. A message on the brand's website says: 'If you position Zest at about 50cm, then a 20-minute daily light therapy session should be sufficient for effective SAD treatment'.

6 tips for buying the best SAD lamp

If you want to try a SAD lamp, they're available from high street retailers, including Amazon, John Lewis, Argos and Boots, or you can search online where there are a number of specialist retailers. 

Before you buy, read through our tips for getting the best one for you:

1. Check you can use a SAD lamp 

Although most people can use light therapy safely, you should always check the instructions first as exposure to very bright light isn’t suitable for everyone, including:

• Those with eye damage or a light-sensitive eye condition such as age-related macular degeneration. 
• If you take medication that increases sensitivity to light such as certain antibiotics and antipsychotics. 
• If you take herbal supplement St John’s wort, which is sometimes used to treat mild to moderate depression. 
• Those with skin condition lupus erythematosus, which makes skin especially sensitive to light.
• Those with bipolar affective disorder as light therapy may trigger some patients.

If you're unsure, check with your GP or pharmacist.

2. Choose a SAD light that’s properly registered

It's important to choose a product that is medically approved for treating SAD. 

Well-known SAD light brands that conform to medical standards include Beurer, Lifemax and Lumie.

You should always check any SAD lamp you are interested in is a 'medical device' that’s registered with the Medicines & Healthcare Products Regulatory Agency (MHRA). This will be stated on the box or on the product's website or contact the manufacturer. 

The MHRA regulates medical devices to ensure they are safe and work as intended. 

Exercise caution with unknown brands on online marketplaces. We'd advise sticking to established brands and always checking that they are approved medical devices.

3. Get a SAD lamp that's strong enough

You need a bright light emitting at least 2,500lx and preferably 10,000lx to benefit from the effects. You'll need to use it for longer at lower light intensities for the same effect. For example, at 5,000lx you'd need an hour a day (equating to 10,000lx for 30 minutes a day) at around 40cm from the unit.

However, the light intensity and duration of treatment will depend upon your device and your response to it – you may find that as little as 2,500lx works for you.  

Light from a SAD lamp is safe for use during pregnancy and it's also safe for children to be exposed to. You shouldn't stare directly at it though, and always follow the instructions carefully.

4. Buy a SAD lamp to suit your lifestyle

There are plenty of styles to choose from, including portable ones, such as the Lifemax SAD therapy light (Amazon, £46.95) or the Beurer TL30 Portable Daylight/SAD Lamp (Boots, £64.99).

If you want a lamp to fit in with your decor, the Lumie Task SAD light therapy desk lamp (John Lewis, £249) comes in five colours.

SAD lamps can be quite pricey, so you may be tempted to buy a basic model with fewer features, but if doesn't fit in with your lifestyle it may be more difficult to commit to regularly using it.

Consider extra features that might prove useful, such as a timer that switches it on as a reminder or a model that can be hung on a wall in front of you while you're working out.

5. Consider a sunrise alarm clock

Also known as light alarm clocks or dawn-simulating alarm clocks, these slowly increase light in the room for the 90 minutes leading up to the time you want to wake up. 

Some mimic the colours of a real sunrise and feature natural birdsong sounds, such as the Philips Wake Up Light (Amazon, £94.99).

The RCP says sunrise alarm clocks may be beneficial if you struggle to wake on winter mornings, helping to gently reset your body clock.

However, the light isn't as strong as SAD lamps, so although they can be used in conjunction with them, they're not a medical device and won't have the same effect if used on their own.  

6. Try a SAD lamp before you buy

Some manufacturers allow you to try a SAD lamp for a period of time before you buy. Lumie, for example, offers customers a 45-day trial.

The other alternative is to consider hiring or renting one to see if it works for you. 

Check out our helpful guide to staying well in winter

How to use a SAD lamp: step-by-step guide

Before you use your lamp, it's important to read the instructions for your specific product, including how far away it should be from you and how long you can use it.

Here's some general guidance:

• Use early in the morning. The RCP advises using your lamp at breakfast time to help regulate the circadian pattern of melatonin secretion, and you should avoid exposure close to bedtime as it could disrupt your sleep.
• Sit the correct distance from it. Standard guidance is 40cm or arm's length away but check the instructions for your specific product, both in terms of distance and how many minutes you need to use it for.
• Keep your eyes open while it's on. But don't stare at it. You can watch TV, work or even use home gym equipment while you're using it but the light from the box must reach your eyes for it to have any effect.
• Use it every day, including weekends. Carry on through the darker months until the days get longer in the spring and summer. It's safe to increase your exposure each day until you find a length of time that suits you.

Some people experience side effects from using SAD lamps. These can include: headaches, eye strain or blurred vision. Side effects are usually mild, but you should stop using your lamp and see your GP if you are having issues.

What are the symptoms of SAD?

• Sleeping more. Unlike those with non-seasonal depression, you might find yourself sleeping more and having trouble getting up.
• Eating more. You may crave carbohydrate-rich and sweet foods, which can lead to weight gain.
• Social withdrawal. Avoiding family and friends and withdrawing from social activities you normally enjoy can be a sign of SAD.
• Depression at specific times of the year. It tends to happen in autumn and winter and is sometimes known as 'winter depression', although around 10% of people with SAD get it during the spring and summer instead.
• At least two consecutive years of SAD episodes. These are followed by feeling completely better when the winter season is over, only for symptoms to return the following year - something experienced by around two-thirds of sufferers.

Around one in 20 people in the UK are diagnosed with SAD, according to a Healthwatch report. SAD is a significant seasonal depression that can have a big impact on their daily lives.

SAD can replicate depression in various ways, including persistent low mood and lack of interest and enjoyment in life, but it's these additional symptoms that help to differentiate it.

It's important to visit your GP if you are experiencing symptoms, to ensure you get the right diagnosis and help that you need.

Causes of SAD

The exact causes of SAD aren’t entirely clear, but research suggests a few things may contribute to its development:

• High melatonin levels. This hormone is produced by the brain to make us feel sleepy when it's dark but it's thought that people with winter SAD have too much of it and therefore feel sleepy during the day, too.
• Low serotonin levels. The so-called 'feel-good' hormone has been found in lower levels than normal in the winter in people who get SAD, according to research at Copenhagen University Hospital.
• Body clock disruption. Our bodies use sunlight to regulate various functions, including when we wake up, so it’s thought that reduced light in winter may disrupt our internal body clock, including our sleep patterns/phases, so it's out of sync with other people.

Which? scientific advisor Ruby Gordon says: 'Research shows that the cause of SAD is strongly linked to reduced exposure to sunlight, which explains why it typically affects people in the winter months.'

'This can disrupt your circadian rhythm, which is controlled by a small region in the brain, in the hypothalamus, which regulates your sleep-wake cycle, hormones and mood. Limited sunlight can also lead to decreased levels of serotonin, a neurotransmitter which plays a crucial role in mood regulation, appetite and sleep.'

What are the treatments for SAD?

The Royal College of Psychiatrists (RCP) says self-help measures will usually be enough to ease SAD, even in people who have it severely. These include:

• Spend time outside. Get as much daylight as you can. Outdoor exercise such as cycling, walking or running may help, especially in the morning.
• Try light therapy.  While there's mixed evidence about the overall effectiveness of light therapy, it could be worth a try. 
• Meet up with friends. Combat the temptation to cut yourself off by finding reasons to socialise, for example, through group sports or exercise classes, especially as exercise has been shown to improve SAD symptoms.
• See your GP. They may recommend cognitive behavioural therapy (CBT) or a seasonal dose of SSRI (selective serotonin reuptake inhibitor) antidepressants such as sertraline or citalopram, and if your SAD recurs, then long-term or preventative treatment with the antidepressant bupropion may help

You can find out more in the NHS guide to SAD treatments and at SADA, the UK seasonal affective disorder charity.

We share 7 tips for better sleep plus over-the-counter sleep aids that are worth trying

Meet our experts

Ruby Gordon, Scientific Advisor at Which?

Ruby has a first class honours degree in psychology and has experience conducting both small and larger-scale research studies, so she knows how to dissect a research paper and get the facts straight.

As part of the Which? in-house science team since 2022, Ruby has advised across more than 30 projects covering everything from air pollution during cooking to finding the best tech. 

Martha Roberts, Which? senior health writer

Martha is a senior health writer with many years of experience writing about health and wellbeing topics.

For Which?, she's also investigated popular topics like Are night-driving glasses safe to wear, the best indigestion remedies and vitamin B12 deficiency: who's at risk and why it matters to help you cut through the hype and buy with confidence.