Lifestyle

IF you find your moods lower than usual in the winter, a SAD lamp may be helpful.

Seasonal Affective Disorder primarily affects people in winter when there is less natural light and can cause low moods and lethargy.

Luckily, to combat that, a SAD lamp can be used for as little as 30 minutes a day to combat those low moods.

What is a SAD lamp?

A SAD lamp emits light of 10,000 lux, the equivalent to normal daylight.

The increased light can boost serotonin levels, also known as the 'happy chemicals', in the brain. There's also evidence to show it can regulate your circadian rhythm, helping you wake up and fall asleep more easily.

This fuss-free solution can take effect in just one week, according to the NHS.

The lamps are simple to use, and many come with various light colours, timer settings and even additional functions such as an alarm clock.

There are many brands of SAD lamps on the market, some of the biggest ones being Beurer, Philips and Lumie. We've made shopping for one even easier as we've rounded up the top eight lights to buy right now.

Best SAD lamps at a glance

  • Best alarm clock: Lumie Sunrise Alarm Wake up to Daylight Table Lamp
  • Best splash-out: Philips Sleep and Wake-up Light with Relax Breath
  • Best for travelling: Beurer TL30UK SAD Lamp
  • Best for desks: Lumie Desklamp
  • Best for bedtime: Beurer WL50 Wake Up to Daylight Table Lamp

Lumie Sunrise Alarm Wake up to Daylight Table Lamp

  • Lumie Sunrise Alarm Wake up to Daylight Table Lamp, £42.49 from John Lewis – buy here

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A two-in-one product, this SAD lamp is perfect for those with trouble waking up in the morning.

It uses light to simulate a sunrise that starts 30 minutes before you wake up.

It can cycle through through a sequence of colours, including shades of green, red and blue. There's also 10 different levels of dimming white light, so it's ideal for bedside reading.

Philips Sleep and Wake-up Light with Relax Breath

  • Philips Sleep and Wake-up Light with Relax Breath, £173.21 from Amazon – buy here

This quirky SAD lamp is designed specifically for people who struggle with going to sleep and waking up in the morning.

The Relax Breath feature provides a light-guided wind-down breathing exercise, and coupled with the sunset simulation of the lighting, it will help prepare you for sleep.

The smart touch display is sleek, stylish and easy to use.

Lumie Desklamp

  • Lumie Desklamp, £115 from Amazon – buy here

This high-contrast SAD desk lamp is great for use all day long.

It has an adjustable neck for reading and has touch-control brightening. It is recommended to use the lamp for at least 60 minutes on a soft light, or 30 minutes on the strongest 10,000 lux.

The lamp is a bit on the pricey side, but it's good quality and has a three-year guarantee.

Beurer TL30UK SAD Lamp

  • Beurer TL30UK SAD Lamp, £42.15 from Amazon – buy here

This simple but effective SAD lamp is bright and easy to use.

Its slim and compact design means it's highly portable and can be carried around from the office to home.

It's also great for travelling with, especially as jet lag can affect mood and tiredness.

The green clip on the back is fully adjustable, so the angle of the lamp can be tailored.

Beurer WL50 Wake Up to Daylight Table Lamp

  • Beurer WL50 Wake Up to Daylight Table Lamp, £79.99 from John Lewis – buy here

This lovely candle-like SAD lamp from Beurer makes a wonderful bedside table light, even in small spaces.

The pocket-sized lamp allows you to fall asleep naturally and wake up gently with simulations of sunrise and sunset.

There's also an adjustable light intensity, that lets you create tailored mood lighting throughout the day.

How do SAD lamps work?

SAD lamps work by simulating the sunlight that's missing during the darker winter months.

Replicating the amount of light that you would usually get outdoors. The concentrated brightness encourages your brain to reduce the production of melatonin (a hormone that makes you sleepy) and increase the production of serotonin (a hormone that affects your mood).

How to use a SAD lamp

It's important that your SAD lamp has 10,000 lux as that's the optimum level of light needed.

The lamp can be placed on any surface, at arm's length (50cm) from your face. If the light can be angled it should be positioned towards your face but not directly in it. It's important not to stare directly at the light.

Can a SAD lamp help plants?

The research on whether SAD lamps can actually help plants grow is pretty mixed.

Whilst a typical 10,000 lux light may help some plants grow, it's very different to a grow light that's designed specifically for helping plants grow when there's not much natural sunlight.

Are SAD lamps safe?

On the whole, most people can use a SAD lamp without any problems. It's important to check that the light comes with a UV filter, otherwise you could be doing damage to your skin or eyes.

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It's also worth bearing in mind how long you use the lamp. You shouldn't look directly at the light for long periods, and for those that suffer from light sensitivity, you should opt for a less bright light or use it for short bursts.

Speak to a GP if you're unsure about the suitability of light therapy.

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