Shifts in the number of daylight hours—due to changing seasons or long-distance travel—can have varying effects on people. For some, limited daylight hours can sap energy. For others, the effects can be more serious. After putting in 33 hours of research—including reading two books and five comprehensive studies on the subject and interviewing one of the scientists who discovered seasonal affective disorder (SAD) —we’ve concluded that the Carex Day-Light Classic Plus is the best light therapy lamp to treat SAD symptoms.
The farther a person can sit from a lamp and still receive the stated 10,000 lux, the easier it is to position.
The more light a lamp can safely deliver, the less time you need to use it. Thirty minutes in front of a 10,000-lux lamp is generally sufficient.
Although many people might catch a case of the blahs when the weather turns colder and the days get shorter, that’s far different from a clinical case of SAD, which should only be diagnosed and treated by a medical professional. You should use a SAD lamp or light box only under medical supervision, as it is in fact a medical device.
The Carex Day-Light Classic Plus meets all of the criteria necessary to be considered therapeutically effective and safe, and it’s cheaper than many of its competitors. The lamp’s “99.3 percent UV-free” LED light and 10,000-lux light intensity at 12 inches, combined with its large, 15½-by-12½-inch face, mean you won’t have to sit in front of it for more than 30 minutes (the minimum length of time that experts recommend) to experience its physiological benefits. It has a color temperature of 4,000 Kelvin.
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If you’re willing to pay a bit more for one of the sleekest large light therapy lamps we looked at, or if our pick is unavailable, we recommend the Northern Light Technologies Boxelite. With a minimalist, rectangular design, the Boxelite is the lamp we’d like to put on our own desks. Its light face is about the same size as that of our top pick (15 by 12 inches), and it provides 10,000 lux of fluorescent, “UV-free” light at 14 inches (two more than our top pick). The Boxelite also has a warmer color temperature (3,500 Kelvin) than our top pick, which may better suit your taste. As with our top pick, you have to sit in front of it for only 30 minutes to benefit. But the Boxelite isn’t adjustable, unlike the Day-Light Classic Plus.
At nearly half the price and a quarter of the size of our top pick, the Verilux HappyLight Luxe provides 10,000 lux of “UV-free” LED light at six inches, according to the manufacturer. Its 9-by-6-inch light surface has three color temperatures to choose from (3,500, 4,250, and 5,000 Kelvin, more choices than on our top pick or our also-great model), and it comes with a useful countdown timer. However, it isn’t position-adjustable like our top pick, and its small overall size and light face mean you may need to get creative with positioning to ensure an effective angle during use. And in a side-by-side comparison using a commercial luxmeter, we found that the HappyLight Luxe’s light appeared less powerful than that of our other two picks.
Seasonal affective disorder treatment: Choosing a light box
Light therapy boxes can offer an effective treatment for seasonal affective disorder. Features such as light intensity, safety, cost and style are important considerations.
By Mayo Clinic Staff
Seasonal affective disorder (SAD) is a type of depression that typically occurs each year during fall and winter. Use of a light box can offer relief. But for some people, light therapy may be more effective when combined with another SAD treatment, such as an antidepressant or psychotherapy, also called talk therapy.
Light boxes are designed to deliver a therapeutic dose of bright light to treat symptoms of SAD. There are many different types of light boxes. All light boxes for SAD treatment are designed do the same thing, but one may work better for you than another.
Talk with your health care provider first
It’s best to talk with your health care provider about choosing and using a light box. If you’re experiencing both SAD and bipolar disorder, the advisability and timing of using a light box should be carefully reviewed with your health care provider. Increasing exposure too fast or using the light box for too long each time may induce manic symptoms if you have bipolar disorder.
If you have past or current eye problems such as glaucoma, cataracts or eye damage from diabetes, get advice from your eye specialist before starting light therapy.
Understanding a light box
A light therapy box mimics outdoor light. It’s thought that this type of light may cause a chemical change in the brain that lifts your mood and eases other symptoms of SAD, such as being tired most of the time and sleeping too much.
Generally, the light box should:
- Provide an exposure to 10,000 lux of light
- Produce as little UV light as possible
Typical recommendations include using the light box:
- Within the first hour of waking up in the morning
- For about 20 to 30 minutes
- About 16 to 24 inches (41 to 61 centimeters) from your face, but follow the manufacturer’s instructions about distance
- With eyes open, but not looking directly at the light
Light boxes aren’t regulated by the Food and Drug Administration (FDA) for SAD treatment, so it’s important to understand your options.
You can buy a light box without a prescription, but it’s best to use it under the guidance of a health care provider and follow the manufacturer’s guidelines. Your health care provider may recommend a specific light box. Most health insurance plans don’t cover the cost.
What to consider
Here are some questions to think about when buying a light box for seasonal affective disorder:
- Is it made specifically to treat SAD? If not, it may not help your depression. Some light therapy lamps are designed for skin disorders — not for SAD. Lamps used for skin disorders mainly produce ultraviolet (UV) light and could damage your eyes if used incorrectly.
- How bright is it? Light boxes produce different intensities of light. Brighter boxes will require less time to use each day, compared with dimmer boxes, to achieve the same effect. Usually, the recommended intensity of light is 10,000 lux.
- How much UV light does it release? Light boxes for SAD should be designed to filter out most or all UV light. Contact the manufacturer for safety information if you have questions.
- Can it cause eye damage? Some light boxes include features designed to protect the eyes. Make sure the light box filters out most or all UV light to avoid damaging your eyes. Ask your eye specialist for advice on choosing a light box if you have eye problems such as glaucoma, cataracts or eye damage from diabetes.
- Is it the style you need? Light boxes come in different shapes and sizes, with varied features. Some look like upright lamps, while others are small and rectangular. Smaller light boxes are more portable and easier to pack if you’re traveling during fall and winter. The effectiveness of a light box depends on daily use, so buy one that’s convenient for you.
- Can you put it in the right location? Think about where you’ll want to place your light box and what you might do during its use, such as reading, doing a craft or watching TV. Check the manufacturer’s instructions, so you receive the right amount of light at the proper distance.
Talk to your health care provider about light box options and recommendations, so you get one that’s best suited to your needs.
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- AskMayoExpert. Seasonal affective disorder (SAD). Mayo Clinic; 2021.
- Seasonal affective disorder. National Institute of Mental Health. https://www.nimh.nih.gov/health/publications/seasonal-affective-disorder/. Accessed Dec. 21, 2021.
- Bais B, et al. Light therapy for mood disorders. In: Handbook of Clinical Neurology, Vol. 182. Elsevier; 2021. doi:10.1016/B978-0-12-819973-2.00004-6. Accessed Dec. 22, 2021.
- Avery D. Seasonal affective disorder: Treatment. https://www.uptodate.com/contents/search. Accessed Dec. 21, 2021.
- Galima SV, et al. Seasonal affective disorder: Common questions and answers. American Family Physician. 2020;102:668.
- Seasonal affective disorder and complementary health approaches: What the science says. National Center for Complementary and Integrative Health. https://www.nccih.nih.gov/health/providers/digest/seasonal-affective-disorder-and-complementary-health-approaches-science. Accessed Dec. 21, 2021.
- Sawchuk CN (expert opinion). Mayo Clinic. Jan. 29, 2022.
- Oldham MA, et al. Commercially available phototherapy devices for treatment of depression: Physical characteristics of emitted light. Psychiatric Research & Clinical Practice. 2019;1:56.
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