The top light therapy lamps that act as artificial sunshine during dreary days

The brightness of the sun is the most important factor in regulating our circadian rhythms, meaning the 24-hour cycles that are part of the body’s internal clocks, says Dimitriu. During the colder months when there’s less hours of daylight, people enter what he calls a period of winter quintessence, which involves more sleep, less energy and a dip in motivation. Thus, the main benefit of light therapy lamps is their ability to act as artificial sunshine, our experts say. They replace that missing daylight and regulate our biological clocks, helping to ensure they’re not disrupted, which is when we start to feel those SAD-like symptoms.

Yes, light therapy lamps are effective based on decades of extensive research that the medical community has conducted about them as a treatment for SAD and the winter blues. But how effective light therapy lamps are, and how well they can improve SAD or SAD-like symptoms, wholly depends on using them correctly, experts say. They emphasize that consistency is everything when it comes to seeing a response from using light therapy lamps. You’ll usually notice a response from about two weeks of proper, consistent use, but everyone’s body is different, says Dimitriu.

Experts advise using light therapy lamps for about 30 minutes at a time. Since you should not look directly into the light, you can use it while working, eating meals, watching TV and more.

In addition to ensuring that light shines down on you from above, Dimitriu recommends setting up your light therapy lamp about a foot away from you. Many brands specify exactly how far away from you to place the lamp in the directions they include with the product, which you should pay attention to. If you’re further away from the light than is recommended, the light intensity will drop, which might mean you need to use the light for longer than 30 minutes to fully benefit from it.

Generally, experts advise using a light therapy lamp first thing in the morning. Why? Because it helps keep our biological clock in sync with our external clock during periods of shortened daylight hours, says Dr. Mariana Figueiro, the director of Mount Sinai’s Light and Health Research Center. Every morning when we wake up and see sunlight, our biological clock resets, keeping our bodies running in a consistent 24-hour cycle. But since it’s often dark outside when we wake up in the winter, our bodies don’t have a signal telling them to reset. “It’s almost like being in a dark cave,” says Figueiro. “Your alarm clock is saying it’s 7 o’clock in the morning, but your body is saying it’s 4 o’clock in the morning.” Light therapy lamps act as an artificial mechanism to correct the misalignment when natural sunlight is not available.

If you want to get a bit more specific about when to use a light therapy lamp, Terman recommends identifying your chronotype, or the natural inclination of your body to sleep at a certain time — it’s what people are referring to when they say they’re an “early bird” or a “night owl.” Terman says research has shown that chronotype plays a role in determining when light therapy would be most effective for each individual. To determine your chronotype and how that correlates with the best time to use a light therapy lamp, The Center for Environmental Therapeutics created a free, online questionnaire anyone can use.

Regardless of your chronotype, you should avoid using light therapy lamps past 2:00 p.m., as they can cause insomnia and disrupt sleep for some, says Dimitriu.

How often should you use light therapy lamps? People with mild “winter blues” symptoms may choose to use light therapy lamps occasionally. But consistent daily use yields the best results. Overall, “the body loves rhythm, and in the darker months, you really need to be consistent in replacing sunshine with the same reliability as the sun,” says Dimitriu.

Additionally, using a light therapy lamp is no substitute for the great outdoors. Even on a gloomy day, the level of light available outdoors is better than it is indoors, so stepping outside for a few minutes or taking a walk is beneficial, says Terman.

If you don’t want to buy a light therapy lamp, focus on increasing the overall amount of light you’re exposed to at home during the morning and afternoon, says Figueiro. “Light is almost like a cup of coffee,” she says. “If you’re in a dark environment all day, you tend to be sleepy, but if you’re exposed to light, it’s stimulating and makes you more alert.”

The quickest and easiest way to increase how much light you’re exposed to is by sitting facing a window while you’re indoors, or going for a short walk outside if it’s not too cold, she says. You can also add lights to your home, specifically where you spend the most time during the day. For example, add a few table lamps or floor lamps around your desk if you work from home, ensuring it’s brighter everywhere you look, says Figueiro.

Seasonal Affective Disorder (SAD) is a type of depression that follows a seasonal pattern and is affected by shortened daylight hours, says Dimitriu. Often, SAD symptoms start in the late fall or early winter and subside around the spring and summer, according to the National Institute of Mental Health (though some people experience symptoms in the spring and summer instead, which is less common). Symptoms of seasonal depression include sleeping too much, low mood, a lack of motivation and confidence, trouble concentrating and changes in appetite, says Dimitriu.

It’s important to remember that there’s a difference between experiencing SAD-like symptoms and actually having SAD. To be diagnosed with SAD, one must meet specific criteria that align with the mood disorder and be evaluated by a mental health professional. If you’re experiencing severe SAD symptoms, be sure to speak to your doctor. And if you’ve been diagnosed with SAD and are considering light therapy as a treatment option, experts say it’s best to consult your doctor first.