Hers a review of SAD bulbs and what is needed: http://www.essortment.com/light-bulb-reviews-full-spectrum-light-bulb-effectiveness-12688.html I am not associated with Amazon but here are a range of products to give you an idea: (if this is considered bad form, I apologize -there are many other ... More on connect.mayoclinic.org

The £30 “light alarm” clock on Amazon I bought years ago isnt there now but its sold under different names online today… (ARTINABS Sunrise Alarm Clocks, Wake Up Light with Sunrise/Sunset Simulation Dual Alarms Bedside Night Lamp Snooze Function FM Radio 7 Natural Sound 11 Colorful Atmosphere Lamp(White) https://amzn.eu/d/g2hCirO ) I’m not diagnosed with anything however I kid you not, this clock is the best £30 I’ve ever spent. It gradually lightens my bedroom on a morning (I live alone) and gives a sweet bird call at full light. Its also has a bedtime feature which gradually gives sunset light whilst i fall asleep. I’ve worked out my bed times using the online calculators and I wake up refreshed 9/10. I dont know the difference with the more expensive ones, this works great for me. It has multiple features and sounds, all controlled by an app on my phone too which is super handy. Hope you find what works for you! More on reddit.com

This is amazing data! Great work! I'm curious, I had purchased the Luminette Glasses a few years ago when I first listened to Huberman. Do you have any data or opinions on how good they are? Specifically these ones: https://www.amazon.com/gp/product/B07VMRRB9Y/ref=ppx_yo_dt_b_search_asin_title?ie=UTF8&psc=1 More on reddit.com

Ah, something I'm unfortunately an expert at! Skip to point 3 if you just want to read about the light, I'm pasting in something I wrote on a different thread. I have suffered from really dramatic SAD for years (Minnesota) and have finally got a handle on it. For me, it revolves around 3 categories: Exercise, Vitamin D, and Light. Especially blue light. Also, I didn't realize until I started really digging into it how poorly researched SAD is. . . Exercise: The "easiest" one. Getting your heart rate up once a day appears to be very effective in combating depression generally, and seasonal depression specifically. Being a ginormous nerd, I bought a smart trainer to strap my bike into, and cycle fast for 30 minutes every morning through virtual lava fields in Zwift. https://zwift.com/ It definitely seems to help, and I'm no longer 'foggy' in the morning, but I'm still having issues fitting it into my schedule. . . it probably takes 45 minutes more in the morning, total, to fit this in. . . Vitamin D: My entire family is known to be chronically deficient in Vitamin D, so I supplemented with the suggested dose of 2,000 IU a day for the last year. While getting a blood-test for an unrelated reason, I asked if the doctor could also check my Vitamin D levels, and they were hysterically low, ~14 nmol/L. Normal levels are around 85, and anything below 30 is deficient. With this new knowledge I started dosing with 25,000 iu a day, and noticed an immediate improvement in my mood. I've considered really cranking this up as there seems to be no documented negatives from too much vitamin D (if you drink adequate water, at least) but 25K seems to be working for me. Light: The tricky one. . . I had a standard "10,000 Lux!" light box that was a hand-me-down from someone who hadn't found it effective. . . I didn't find it effective either. Some research showed that these were only rated at 10,000 lux when you were 8 inches from the light and looking at it. That's not going to happen. This model made no difference at all. Looking around for a DIY solution with many more lumens, I ran across this blog: https://meaningness.com/metablog/sad-light-lumens and https://meaningness.com/metablog/sad-light-led-lux This seemed like a good way to go: find the maximum lumens per dollar possible and spend what I could justify. Out came the spreadsheet, and at 183 lumens per dollar, this LED floodlight won the prize: https://www.amazon.com/gp/product/B01KFVFQFW . I was thinking of getting 2 or 3, but I've only gotten one so far as a trial. It is SO BRIGHT. I'm intending to mount this over my bike trainer to get a blast of light while exercising. . . Blue light is king, apparently. . . a fairly narrow band of blue (Lower than 540nm) controls the circadian rhythm. In an effort to get enough of the blue wavelength, I tried having a very bright white light at my desk at work. This was ridiculously over-bright, led to a lot of eye-strain, and seemed to have only nominal effectiveness. To try to deal with the 'blue issue' I was going to do two things: Wear blue-blocking glasses every night starting 90 minutes before bed. Richard actually got me turned on to these, and they seem to work really well: https://www.amazon.com/Uvex-Blocking-Computer-SCT-Orange-S1933X/dp/B000USRG90 Wire up some LED's in the specific blue wavelength to use at my desk at work. However, I happened to find an (overly expensive) ready to go solution to this from Phillips: https://www.amazon.com/gp/product/B00M3SGCUE This sits on my desk just below my monitor and beams JUST blue light into my face, within my field of vision. I can comfortably have this on for several hours in the morning, and it seems to make a huge difference. I think. The light and the glasses seem to agree, as wearing the glasses makes the light very nearly disappear. . . TL;DR: Use a LOT of blue light in the morning, block blue light late at night. More on reddit.com