I just finished testing over 35 SAD light therapy lamps! Here’s the data:
Anyone have recommendations for a good SAD/light therapy lamp?
I've used this model for years: https://www.amazon.com/Philips-GoLite-Energy-Therapy-Rechargeable/dp/B07FFV2LXT/ref=sr_1_6?dchild=1&keywords=sad+lamp+phillips&qid=1605529477&s=hpc&sr=1-6
I like to remind folks that in addition to getting the right lux value, equally important is regular use at roughly the same time every morning. You won't get much benefit if you only use it on occasion, when you remember, at odd times. Regular use. Every day. I say this because the light you get might determine where you have to sit, which may decrease the likelihood of regular use. This light is compact and has a battery so it doesn't need to be plugged in.
edit: clearing up autocorrect text, clarifying the importance of regular use.
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I still have a number of lamps to test, but since we’ve hit the gloomy season I thought I’d share this with ya’ll in case you’re in the market for one!
For those of you who want to check it out: Here’s the database!
(I now also have a list of the best SAD lamps according to my testing for those interested
It’s hard to know who’s telling the truth about their products, this includes SAD lamps. So just like in my previous post on blue-blocking glasses, I set out to objectively test these lamps with a lab-grade spectrometer!
Testing is done by placing each lamp 1 foot from the spectrometer. Readings are then taken every minute for an hour.This allows me to see what the emission spectrum is like over time since LEDs often shift (sometimes quite dramatically) as they warm up...
The following metrics were tested:
Lux
This is of course the most popular measurement for a SAD lamp. Lux is an area-based numerical value based on the spectrum of light a human is most visually sensitive to.
We often see "10,000 lux" touted as the holy grail minimum, and so many lamps claim to hit this as a sort of buzzword marketing gimmick. But...
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There's nothing special about hitting a minimum of 10,000 lux, so I wouldn't be overly concerned with that number specifically.
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There's a better metric for circadian effectiveness anyway...
Circadian Light
Using the spectral data collected during testing, we can calculate the circadian light from each light source.
Circadian light is similar to lux, but is spectrally weighted towards the portion of the visible spectrum most suited to activating the ipRGCs in your eye, or your circadian system.
This means that a light source that emits let's say 5,000 lux and 4,000 CLA is less effective than a lamp that emits 4,500 lux and 4,500 CLA.
When it comes to white light, these metrics track pretty well with each other, generally more lux means more CLA, but not always!
So just something to be aware of.
Lux per in²
One more thing to keep in mind with a SAD lamp is how comfortable it is, not just how bright and effective it is.
For this reason, I’ve measured each light’s radiating area and calculated the “lux per in²" from each, which gives you an idea of just how much “glare” a light source might have.
There is a better metric for circadian effectiveness anyway... then look for the standout bright lights with low glare, which at this time are the Alaska Northern Light NorthStar and the Carex Classic. These lights offer disproportionately more light output for their size than others.
I personally found that going over a Glare of around 300 starts to get a little uncomfortable. Doable but I prefer equal to or less than.
Note: This is all based on a 1-foot measurement on the brightest setting of course, so you can move things away and dim them to modulate this effect.
Other Stuff
We’ve also tested CRI, color temperature, SPDs or spectral graphs, flicker, and more!
So hopefully this resource will help you objectively find the right SAD lamp if you’re on the hunt for one!
Any suggestions or questions are welcome!
Since I already know people are going to ask, I’m planning on buying and testing the Chroma Sky Portal lights soon!