The best SAD lamps to brighten up your mood, tried and tested
If you're struggling with the long, dark nights and dreary winter weather, it could be worth investing in one of our best SAD lamps.
According to research, one in three people in the UK suffer with seasonal affective disorder (SAD). “It’s a type of depression that comes and goes in a seasonal pattern,” explains Claire Nevinson, superintendent pharmacist at Boots UK. “Symptoms are usually more severe during the autumn and winter months and improve with the change of season in the spring or summer.”
While symptoms vary from person to person, they can include persistent low mood, irritability and lethargy, as well as feelings of anxiety and stress. “You may also lack energy, find it harder to concentrate and struggle to get up in the morning,” adds Nevinson.
The exact cause of SAD remains a mystery, but experts believe it’s linked to reduced sunlight exposure during autumn and winter. Fortunately, there are a range of lifestyle changes and therapies that can help ease the symptoms.
One of the most popular is light therapy – a treatment backed by the NHS that involves sitting in front of a light box (SAD lamp) during the dark mornings. Evidence shows that just 20 minutes of light exposure can have a major impact on your mood.
If you think you have SAD and are struggling to cope with the symptoms, it’s important to seek advice from your GP or other healthcare professional.
Think you could benefit from some light therapy to brighten your mood and boost your energy levels? The Good Housekeeping Institute has tested the leading models to find the best SAD lamps for all budgets.
The best SAD lamps
At a glance, here are our winners. Read on for in-depth reviews, plus everything you need to know about SAD lamps.
What is a SAD lamp?
Unfortunately, your trusty old desk lamp won’t do the job when it comes to tackling seasonal blues. SAD lamps, on the other hand, are specially designed to blast out full spectrum light to mimic natural sunlight – exactly what we’re missing on darker days.
GP and longevity expert Dr Alka Patel explains that on a typical, clear-sky day, outdoor light provides 10,000+ lux (lux is the measurement of brightness), while indoor light only offers around 500 lux.
When it comes to choosing a SAD lamp, the general recommendation is 10,000 lux, but you can opt for a lower-intensity light box, as long as it’s above 3,000 lux. “These have also been shown to provide benefit, but they may require longer sessions,” says Dr Patel.
How do SAD lamps work?
According to Dr Patel, light therapy encourages your brain to produce serotonin, aka “the happy hormone”. It also optimises the production of melatonin (the hormone responsible for sleep) and helps regulate your internal body clock, promoting better sleep-wake cycles.
“The brain needs to register a difference between morning and night light in order to initiate the production of melatonin and encourage sleep,” says Dr Patel. “If you spend the whole day indoors, without enough bright light exposure, you’ll likely have issues come bedtime. A SAD lamp can help combat this.”
This is why a SAD lamp isn't just for winter – it can be a great option for getting that extra bit of sunlight exposure (and its mood-boosting, sleep-enhancing effects) all year round.
Dr Patel points out that by mimicking sunlight, which is a natural mood-booster, the best SAD lamps can also increase alertness, enhance your energy levels and improve your overall sense of wellbeing.
How to use a SAD lamp
Dr Patel recommends using a SAD lamp for between 30 minutes to an hour, preferably within an hour of waking up to regulate your circadian rhythm.
Consistency is also key – after using it every day for a week, you should start to feel the benefits. Make sure the lamp is placed at an angle and you’re not staring directly at the light. “It should be at a comfortable distance approximately between 16 and 24 inches away from your face,” advises Dr Patel.
Check the instructions for your specific SAD lamp for guidance on how to use it for the best results.
While most people can use SAD lights safely, we recommend consulting your GP or pharmacist before use, as light therapy isn’t suitable for everyone. This includes those with certain eye and skin conditions and anyone taking medication that increases sensitivity to light, such as antibiotics and antidepressants.
How we test
Our GHI experts put a range of SAD lights from market-leading brands to the test, so you can buy with confidence. For each product, we considered the following.
Instructions and ease of use: The lights that were easy to set up and use, with clear instructions and advice on usage and benefits, were awarded the highest scores.
Design: Our experts rated the practicality of each design, considering aesthetics, the number of light settings available, portability and any adjustable features.
Performance: Each lamp was also sent to at least five panel members to trial at home – all of whom struggle with winter depression. They used them over a four-week period before providing detailed feedback on their experiences.
Only the top-performing products made our round-up. Brighter mornings, incoming.
Task SAD Lamp
Score: 95/100
Our winner came close to scoring full marks for its outstanding performance. According to our panel, it took a matter of moments to set up and was extremely intuitive to use – simply swipe your finger along the logo on the base to find the right brightness level. Unlike many models, this one is also dimmable, so after you’ve had your 30-minute blast first thing, you can turn down the brightness and use it as a cosy desk lamp throughout the day.
If you do plan on using it while you work, you’ll be pleased to know that it’s great for video calls, essentially doubling up as a ring light. “It hugely elevated my lighting set-up during meetings," said one tester. Additionally, it boasts high contrast lighting with a CRI of 95+, allowing you to see details and colours with pin-point accuracy, without straining your eyes.
Testers felt it did a stellar job of replicating natural sunlight and found it helped them focus better on gloomy mornings. They also reported improvements to their stress levels, irritability and motivation after four weeks of use.
Performance aside, the Task Lamp is sleek, robust and significantly more attractive than most designs. It comes in a range of colours – black, white, green, blue and yellow – so you’re bound to find one that will suit your style.
TL45 Perfect Day Daylight Therapy Lamp
Score: 91/100
We’re big fans of Beurer’s electric blankets and bathrooms scales, and its SAD lamps are equally popular – this one excelled in testing.
It boasts three distinct programmes for tailored light therapy. There’s a medically certified Therapy mode, designed to deliver a powerful blast of rays and boost your energy levels first thing in the morning; an Active mode to encourage productivity when you’re facing an afternoon slump; and a Relax mode, which emits a warm glow to mimic the sunset and help you unwind in the evenings.
Our panellists enjoyed the variety of settings on offer – the Relax mode in particular proved extremely popular – and everyone rated its overall performance. “It’s been really beneficial for lifting my mood on days with less sunlight,” said one tester, while another told us: “It’s a wonderful addition to help with my mental health.”
The tablet-style device isn’t the prettiest, but it's compact and comes with an integrated stand, so you can pop it on a crowded desk or nightstand with no issues. A few testers found the brightest light setting a bit too intense, but everyone said it was straightforward to set up and use.
TL50 Desktop SAD Lamp
Score: 85/100
Another top pick from Beurer. Our panel was instantly impressed with this model, praising the aesthetically pleasing circular design. They also found it in a cinch to get to grips with and use – it comes with detailed instructions and there’s just one button to switch it on and off.
There are no dimming or warming options, but testers said the bright white light helped to reduce tiredness and lethargy and lifted their mood throughout the day. “There’s nothing I didn’t like about the lamp!” said one extremely satisfied tester.
For those who are particularly sensitive to light or want more brightness options to choose from, look to one of other options. If simplicity and ease of use are priority, however, this chic design fits the bill nicely.
Compact 10000 SAD Lamp
Score: 84/100
For under £50, this SAD light gives pricier models a run for their money. It has responsive touch controls to switch between the five light settings, set a timer (useful for keeping track of how long you’re using it) and cycle between the three colour temperatures.
The compact light also scored highly for portability. It’s slim, lightweight and will fit into your bag if you want to take it on the go. It’s also a great shout if your desk is on the cramped side, and you don’t want to a huge lamp taking over your workspace.
Despite its petite size, it still packs a punch. 50% off our panel said it had a positive impact on their stress and irritability levels, with one tester saying, “It lifted my mood instantly after using it.”
Just note, to get the optimal 10,000 lux, you have to sit just 5cm away from the light box, which may not be practical. At arm’s length, you’ll still reap the benefits – you may just need to use it for longer than the recommended 20-30 minutes.
Dash
Score: 80/100
Lumie’s newest SAD light – which comes in two aesthetically pleasing colours: terracotta pink and pistachio white – looks a bit like a travel mirror. Weighing just 415g, it’s ultra lightweight and compact, and testers had no issues finding a spot for it on their desk or nightstand. You could easily pop the sturdy device in your bag to take to the office or on trips, too.
According to panellists, the set-up process was simple, and they found it equally straightforward to operate – just tap the touch controls on the base to switch it on or off and tinker with the brightness levels. These range from a gentle glow to full-on sunshine – ideal when you need a big burst of energy. Like the Lumie Task, it has a CRI of 95+ to prevent eye strain.
What about performance, you ask? Testers reported feeling “much more awake and energised” at the beginning of the day, and some noticed improvements to their mood after using it for a few weeks.
It doesn’t come cheap but as with all Lumie products, it’s a high-quality design that will be with you for the long haul. The brand also offers at 45-day trial and a three-year warranty for total peace of mind when investing.
TL30 SAD Lamp
Score: 76/100
The third Beurer lamp in our round-up, this is a great choice if you’re a hybrid worker or you travel regularly. The ultra lightweight design is about the size of a tablet and comes with a handy storage case to keep it in good condition while on the move. Like the Osalis option above, its petite dimensions mean it can fit in most spaces without being too obtrusive. It also comes with a robust stand, so it can be used in both portrait and landscape orientations.
With just one brightness setting, it’s simple to navigate, but if you do need some guidance, the accompanying instructions are clear and easy to follow – ideal for any technophobes out there. “It worked well, and I noticed a considerable difference to my energy levels,” one tester commented.
For some, the bright white light was a touch too intense, and they would have preferred a few settings to flit between, depending on their mood and the time of the day. Overall, though, it’s another solid, affordable model.
Vitamin L SAD Lamp
Score: 76/100
This Lumie lamp may be small, but it’s certainly not lacking power. Thanks to a large screen and cool-white LEDs, it provides plenty of oomph to give you a much-needed morning boost. Half our testers confirmed they felt less groggy in the mornings and enjoyed its mood-enhancing effects. “It felt so nice to sit in front of and made my whole room feel brighter,” one panellist noted.
They also liked how versatile it was – its compact size (similar to a Kindle) means it’s easy to move around the house, allowing you to enjoy the benefits while working at your desk, reading on the sofa or lying in bed with your morning coffee. It has a detachable stand and can be used in a portrait or landscape position – perfect if you’re short on space.
It works with just one button, so it’s a doddle to operate, but do keep in mind that there are no dimming options. One tester thought the white light initially felt quite harsh, but they soon got used to it.
Not sure if it’s right for you? Lumie offers a 45-day trial, allowing you to return the product if you’re not satisfied with its performance.
The verdict on SAD lamps
Easy to use, aesthetically pleasing and effective, our winner the Lumie Task Lamp is an excellent all-rounder.
If you're after something travel-friendly that you can take to the office or on holiday, Beurer's TL30 design is worth considering.
And the Osalis Compact 10000 SAD Lamp offers excellent value for money at under £50.
Why trust the Good Housekeeping Institute?
At the GHI, we test thousands of products every year to find the very best on the market. We put each and every product through rigorous testing, both in real-world and lab conditions, to provide unbiased reviews you can trust.
Kim Hawley is the health and wellness tester for the Good Housekeeping Institute, and oversees testing for a range of health and wellness products, including SAD lights. She has over 30 years' experience in the fitness industry, with a level 4 personal training qualification and a nutrition qualification. She also spent 20 years working in leading health clubs across the UK.
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