I've looked into the light boxes as well. But I was wondering if anyone has had any luck with any bulbs that just go in lamps that has helped them. I wasn't really sure where to post this either, sorry.
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!
Videos
My little sister has a light that she shines on herself in winter to deal with seasonal disorder (Montreal doesn't get a lot of sun in winter...).
I saw last season an ad for lightbulbs that can be used anywhere in the house that have similar effects.
Has anyone looked into them? Are they useful, or is it just a marketing scam?
It's certainly possible to make and sell bulbs that output similar frequencies to the sun, but compared to a dedicated lamp I can think of a few obvious disadvantages:
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They'll almost certainly be dimmer then a lamp.
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You'll sit further away from a regular light bulb.
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If, like me, you prefer to get your dose of artificial sunlight in the morning and not in the evening, because getting a dose too late on throws off your ability to sleep at night, you're screwed: unless you change your light bulb twice a day.
tl;dr: they might work, but they wouldn't work for me
I agree. You will run into issues of light intensity.
SAD stinks. Happy lights are just one piece of addressing it. Diet, exercise, vitamin D, anti-depressants, meditation, and/or cognitive behavior therapy may also help. If you think SAD is an issue, please talk to a dr to get help.
Now is a good time of year to work on SAD, as for some people the effects can get worse as winter progresses.
I have a home office in my basement that has built in lights in the ceiling. I am trying to find which light bulbs are closest to sunlight since I am spending a lot of time in the room and it gets very little sunlight. Right now I have fluorescent lights in the room, and am wondering if there is a better option. Thanks in advance for the help!
The long night is upon us! Fellow Portlandians, what’s your favorite vitamin d lamp?? Reviews online are always kinda bogus and convoluted. Would appreciate community recommendations!
Thank yewww
Hello!
I remember reading about SAD lamps and how to choose them in SSC but I can't seem to find the post. Does anyone have any direct experience what works well and what doesn't? Does anyone know a trustworthy review source?
I bought an SAD lamp today as I am frivolous with my money, and I didn't really think through the implications of using a lamp. I get very depressed in the winter months, partly due to the lack of light so I thought it might help.
I powered it on and it immediately starting burning my retinas. I quickly turned it off and started to get a migraine with halo lights in my vision, it was really disorientating and not at all pleasant.
Does anyone else with light sensitivity have experience using these lamps?
Do I really need to shine the light on my eyes for it to have any effect? Could I not just close my eyes whilst using it?
What’s your experience?
Need a new bulb and felt one that would make me happier in the dark winter nights would be best, but not sure if its useful or what's the best colour temperature to go for.
All the best Snazzy Robot
I've been diagnosed with SAD (side note: it's never not funny to me in an ironic way that it's called SAD) as well as regular depression, and my doc suggested trying a light box - Especially as this year seems worse than years previous, and I'm kind of falling apart.
She didn't have recommendations of brands or anything, just the suggestion to try an inexpensive one first to see if it worked to begin with.
After looking at these though, I have questions.
Obviously, the first question is whether or not these even work, or if it's a placebo?
After the seasonal depression ends, does it still work on regular depression?
I'm seeing a lot of "use for (X) time immediately upon waking" but I get up 530-6am. Why would I use it immediately while it's still dark out? As in, it seems silly to wake up in the dark, shine light at my face for 20min, and go right back to it being dark?
Do I need sunscreen? I see a lot of conflicting info on that.
Thanks for the help. I don't know why this year seems worse than others but I really need to do something about it.
I recently moved north of the 45th parallel (US), and as the weather has already started to turn I'm concerned about my seasonal affective disorder getting unmanageable (I've always just relied on vitamin D supplements). I also have a delayed sleep cycle (longer than 24 hours) and years ago a sleep neurologist suggested getting a sun lamp but I never did because the costs were just too high. Any suggestions for budget friendly lamps that actually work?
I picked up one of those bright therapy lights for seasonal depression this week, and honestly… I didn’t realize how much the darkness was affecting me until now. Within a few days, I’ve felt my mornings shift less groggy, more focused, and even my cravings for dopamine hits feel lower.
If anyone’s been feeling that winter slump or low motivation after quitting weed/caffeine/etc., this thing legit helps. I just sit in front of it for 15–20 minutes in the morning while I journal or drink my shake.
Not a cure-all, but definitely a game changer for energy and mood. Anyone else tried one of these yet??
Looking for recommendations for a seasonal affective disorder lamp for this upcoming winter.
Looking for $25-50 range. Was thinking about one I can wake up to. Thought about one with a timer, then realized I could just pair it with an old- fashioned outlet timer too. Looked on Amazon, but there's too many out there with questionable reviews.
Do you have any recommendations for a SAD (seasonal affective disorder) lamp?
A couple of years ago they all seemed to cost £200+, but today I can see several dozen different cheaper units on Amazon.
Do you have a tried and tested SAD lamp?
What features do you like best about yours?
Is a higher cost justified or can a cheaper unit achieve a similar effect? I'm happy to spend more if it's for the best.
Would very much appreciate your advice!
EDIT: Forgot to mention that I am truly, truly awful waking on dark mornings and would ideally like a lamp which can work on a timer.
I live in upstate NY, so I don’t plan on seeing the sun until mid-April. I currently have some smart bulbs in the lamps next to my bed, and they fade in as I wake up in the morning. The only problem is, these bulbs are just one standard color, and I know that lights that help with SAD are recommended to be a blue-ish hue.
Does anyone have any experience with or recommendations for this? I would assume that any smart light bulb with a decent color selection could probably get the job done, but I figured I would ask here first just in case there is a particular bulb that seems to get the color just right.
Thanks in advance!
There are so many options
Was it helpful? Any recommendations? I was considering getting one before the winter slog really starts.
Something like this.
I suffer from SAD every year, but I'm also clinically depressed- its not just a winter thing. I have a lamp that I use daily. I notice a definite change in my attitude and outlook, but I'm not sure how much is placebo or my anti-depressants.
I can say, that whatever the reason, when I don't use the lamp I get hit significantly harder by the depression. It also helps me sleep better regardless of how I feel (our brains need a certain amount of daylight every day so it knows when to sleep too).
I have some friends that use them. The opinions vary.
One piece of advice: you get what you pay for. There are some cheaper options out there, but I would suggest paying top dollar if you really want it to work.
Edit: I just clicked on the one you were thinking about. It looks like a fairly decent one. Definitely an investment, but it should be good quality to last a long time. I use this one: I'm good quality and I use negative ion therapy
I bought one earlier this year when the dreary really started to get to me and even despite my usually highly cynical attitude, I was surprised how much it seemed to help. I found the bigger issue to be everyone ELSE in the office wasn't feeling the slightly elevated mood I was...
For the love of god though buy something cheap (but well reviewed) - I picked up this one for $30 back in March.
If nothing else it was a nicer light than crappy fluorescent office lighting.