Home LivingWellnessHow to use a SAD lamp: tips on getting the most out of light therapyFeel the positive effects of light therapy with this handy guide on how to use a SAD lampWhen you purchase through links on our site, we may earn an affiliate commission.Here’s how it works.
Home LivingWellnessHow to use a SAD lamp: tips on getting the most out of light therapyFeel the positive effects of light therapy with this handy guide on how to use a SAD lampWhen you purchase through links on our site, we may earn an affiliate commission.Here’s how it works.
Feel the positive effects of light therapy with this handy guide on how to use a SAD lamp
When you purchase through links on our site, we may earn an affiliate commission.Here’s how it works.
(Image credit: Lumie)
(Image credit: Lumie)
With the clocks going back at the end of October, we’re officially into the Autumn/Winter months, where the temperature gets colder and the days get darker. During this time of year, many people experience or suffer with Seasonal Affective Disorder (SAD) which can make everyday tasks extremely challenging.
If you’re unsure how to use a SAD lamp, here’s our comprehensive guide on how to get the most out of SAD light therapy, plus general advice on when to use them and how long to use them for. For more SAD tips, see5 soothing sleep tips for SAD sufferers.
Please note: T3 are not health professionals and if you think you might be suffering from SAD, please see a doctor and ask a professional before buying a SAD lamp.
Interested in a SAD lamp but don’t know which to pick or how to use it? Follow the steps below to get started using a SAD lamp.
- Choose the right SAD lamp for you
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Firstly, you’ll need to choose a SAD lamp. Rather than using an ordinary lamp, SAD lamps emit a certain amount of light which has an effect on your mood and adds the right brightness to your room. The recommended brightness for a SAD lamp is 10,000 lux. According toPsychology Today, you should also look for a SAD lamp which provides a full spectrum of white light and blocks or filters out ultraviolet rays which are harmful to the body.
Overall, when you buy a SAD lamp, make sure it’s specifically designed to be used for SAD and comes with guidelines on brightness and how long you should use it for. For specific recommendations, we’ve got a guide to thebest SAD lampson the market, including theBeurer TL50 Light Therapy Lampand theLumie Haloso take a look for our top picks.
(Image credit: John Lewis)
(Image credit: John Lewis)
- Position your SAD lamp
In terms of how far you should be from your SAD lamp, it’s worth noting that the intensity of the lamp will decrease with distance, e.g. if your lamp is 10,000 lux at 16cm, if you’re 30cm away from it, you’ll get 5,000 lux. Many brands recommend that you sit 2 feet or 60cm away from the SAD lamp to get the full effects.
- Use your SAD lamp consistently
Daily use of your SAD lamp is more likely to improve your mood, help with motivation and calm your thoughts, so it’s important to use it consistently. Experts recommend that you should use a SAD lamp everyday from early autumn to mid winter but make sure to read your SAD lamp instructions for specific time frames.
- Monitor your mood after each usage
While there’s mixed evidence about the effectiveness of SAD lamps, many people who use them consistently have noted that they saw an improvement in their SAD symptoms when using one. So, to ensure you’re getting the most out of your SAD lamp, keep a diary and monitor your mood after each use to see if it’s helping you.
How long should I use my SAD lamp for?
According toMayo Clinic, you should use your SAD lamp for 20-30 minutes. However, this is different for everyone and it will depend on how far you sit from your SAD lamp. For example, if you sit quite close to your SAD lamp, you’re getting the full recommended 10,000 lux and you should only need a maximum of 30 minutes in front of it. If you’re further away and getting 5,000 lux, you can use it for 30 minutes up to an hour.
(Image credit: Lumie)
(Image credit: Lumie)
What time of day should I use my SAD lamp?
Experts recommend using a SAD lamp first thing in the morning, typically within the first hour of waking up.Mind Your Headsays that bright light in the morning has been shown to be more effective, but early evening light exposure can be beneficial, too. Once you find out which time works best for you, stick to it for the best results.
When to NOT use a SAD lamp
There’s a difference between having trouble adjusting to the darker evenings and having SAD which is a form of depression with a seasonal pattern. If you’re simply finding it hard to wake up in the mornings due to the darkness, trying one of thebest wake up lightscould be more beneficial than a SAD lamp.
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