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The sun set at 18:40pm yesterday. And by the end of next month, it will set over two hours earlier (yes, really). By the end of October, we’ll only have nine hours and 41 minutes of daylight to enjoy – of which, I’ll see approximately 40 minutes (on my walk to the station and when I go out for a little fresh air at lunch).
Dark, winter days just aren’t for me and I’m already dreading the season change. From now until early March, my mood tends to drop. Gone are the days spent soaking up the sun in beer gardens and lazing around in parks. Instead, we’re stuck inside, staring out at cold, rainy skies.
Outside of Christmas, my winter months are spent dreaming of warmer days when I’ll start to feel more like my energetic, sociable and happy self once again.
That’s why I jumped at the chance to trial a SAD lamp for the Good Housekeeping Institute. The specially designed light blasts out the level of brightness you’d typically enjoy on a clear summer’s day (so it feels less like a distant dream).
So, has it lifted my mood while the nights draw in? Is it just a glorified ring light for your Teams calls or a form of light therapy worth investing in? This is my honest review.
What is a Seasonal Affective Disorder?
When the days get colder and ever darker as we head into winter, it’s common for people to feel a little fed up. But, if it's affecting your everyday mood and it's starting to feel like a slog, you could be suffering from Seasonal Affective Disorder, ironically referred to as SAD.
According to the NHS, SAD affects around two million people in the UK and symptoms can include irritability, lethargy, sleep problems, depression, overeating and generally feeling downcast. For me, SAD tends to rear its ugly head and – most notably – affects my day-to-day life in November, January and February. December doesn’t seem too awful thanks to the Christmas buzz (read: mulled wine), twinkling lights and socialising. But, as the light fades from October onwards, I typically start to feel sluggish, low, and sometimes experience brain fog where everything feels like it's moving in slow motion.
While the exact cause of SAD remains unclear, evidence shows that just 20 minutes of light exposure can have a major impact on your mood. Enter the SAD lamp, a light box that’s designed to simulate the sunshine we’re all missing at this time of year.
How do SAD lamps work their magic?
As the NHS explains, light therapy works by encouraging your brain to produce serotonin, aka “the happy hormone”, because (and no surprise here), if you’re feeling the symptoms of SAD, you’re probably a little lacking in the “happy” department.
By mimicking natural sunlight, light boxes act as a natural mood-booster, increasing energy levels and alertness.
And, no, your desk lamp won’t do the same job. According to Carex, light therapy lamps produce between five to twenty times more lux than standard lights and lamps, which is necessary for tricking the body into producing both the serotonin and melatonin required to ease SAD symptoms.
So, when the Good Housekeeping Institute decided to put these gadgets to the test with a panel, assessing design, performance and ease of use over a period of four weeks, I made sure I was first in the queue.
Do SAD lamps actually make a difference?
I have to admit, despite reading the studies on bright light therapy, I was still sceptical as I unboxed my new lamp. I don’t know what I was expecting – certainly not sunshine and rainbows after half an hour in front of the light – but I was ready to give it a try.
I tested the Lumie Vitamin L SAD Lamp, which blasts out 10,000 lux (lux is a measurement of brightness), the same level of outdoor light you’d get on a clear day. Lumie recommends using it for 30 minutes a day, at a distance of around 20cm from your face, to help recharge your batteries.
Switching the lamp on for the first time was simple. An easy-press button on the back instantly beamed a blinding cool-white LED light into my room. It was enough to make me flinch – I experienced the kind of involuntary reaction you have when someone throws open the curtains when you definitely do-not-want-to-get-up.
But it only took a matter of seconds to adjust and enjoy the brightness it cast around my room. Everything appeared lighter, less shadowy, and less dreary, but not in the way turning on the main light does.
My verdict on SAD lamps
So, has it been a game-changer? My new Lumie lamp has slotted into my everyday routine beautifully. Each morning, I sit in front of it for half an hour while I do my makeup and skincare regime (note: it does double up as an incredible ring light), and every evening when I get home from work, I do the same.
Its compact size (roughly the size of a kindle) means it sits neatly on my desk and the clean, minimalist design ensures it slots into my bedroom nicely.
It makes my whole room brighter and delivers a much-needed energy boost when the winter sunlight just doesn’t cut it. While it would be nice to have adjustable intensity levels, that was my only niggle.
In terms of my mood, it was difficult to notice a difference to begin with but after a few weeks of adding some light therapy into my day, I started to crave those sessions and enjoy the little energy boosts it gave me.
To paint a clearer picture, my SAD lamp banishes that feeling you get when you look outside at 4pm and think it should be 7pm. I feel better, both physically and mentally, it makes my days brighter (literally) and eases me through the afternoon slump without the need to feast on a mountain of sugar and down a cup of coffee.
I can safely say I wouldn’t be without my SAD lamp now. My emotional support light is here to stay.
The GHI review
Score: 75/100
Our panel of testers also loved this budget Lumie SAD lamp for its compact, lightweight design, which makes it easy to move around and use at a desk, bedside table or on the sofa.
While it's a fairly basic model design-wise, our testers thought it delivered on substance, with half saying it helped them feel less sluggish. Set-up was simple and it's a cinch to operate as it has a single control button. Plus, it comes with a 45-day trial so you can’t really lose.
If you're sold on a SAD lamp but want to check out a few more options, here are some more of our experts' approved picks.
Shop the GHI's top-rated SAD lamps
Score: 95/100
This premium SAD lamp was intuitive to use and effective at replicating the effects of natural sunlight. Our testers praised its dimmable light function, which was easily adjusted by swiping your finger along the logo at the base. Panellists reported a reduction in their stress levels, irritability and increased motivation after just four weeks of use. Just note that this light isn’t medically certified.
Score: 85/100
This easy-to-use SAD lamp was a hit with our testers, helping to reduce tiredness and make them feel more energetic throughout the day. It only has one brightness setting, so there’s no option to dim it if you find the light too intense, but for simplicity, you can’t go wrong.
Score: 84/100
Slim and lightweight, Osalis’s SAD lamp is a great companion for keen travellers as it shouldn’t take up much room in your bag. Around half of our panel found it helped relieve stress and irritability – although you must sit within 5cm of the lamp to enjoy the effects of the full 10,000 lux.
Megan is the Good Housekeeping Institute’s homes writer. She loves diving into the latest product releases to find the very best buys on the market. When she’s not writing about the newest gadgets and gizmos for your home and garden, you’ll find her cooking, running and exploring London’s foodie hotspots – or trying to make friends with every dog she passes. Megan has an MA in Magazine Journalism and has previously written for Stylist, Glamour, TimeOut, SquareMeal, and YOU magazine. You can find Megan on Instagram @meganlouisegeall and on X @megan_geall
Kim Hawley is our health and fitness product tester. Her career in fitness has spanned over 30 years. Prior to joining the Good Housekeeping Institute, she worked as a personal trainer, writer and fitness instructor for some of London’s most prestigious health clubs, including The Harbour Club, David Lloyd and The Chelsea Club. Passionate about women’s health and fitness, especially in pre/post menopause, she is also a Level 4 PT and holds a professional nutritional qualification. Kim is responsible for rigorously testing everything from cross trainers to smart watches.
