Preparing for the Dark and Rainy Season: Light Lamps for Seasonal Affective Disorder (SAD)

As the days get shorter and the rain clouds roll in, many of us here in the Northwest begin to feel the effects of Seasonal Affective Disorder (SAD). I have personally struggled with SAD most of my life and SAD is more than just the “winter blues”—it’s a form of depression that can significantly impact quality of life. And as someone who has delt with it I want to provide some practical tips on using light therapy lamps and other means to feel better during the dark and rainy months of winter here in the Pacific Northwest.

These tips when executed correctly can be game-changers, helping you stay balanced and energized through the darker months. In this guide, we’ll cover what Seasonal Affective Disorder is, the benefits of light therapy, how to select the best lamp, and how to use it effectively as well as other tips to keep your energy up and the positive feelings flowing.

What is Seasonal Affective Disorder (SAD)?

SAD is a type of depression that follows a seasonal pattern, typically setting in during the late fall and winter months when daylight hours dwindle. Symptoms can include fatigue, irritability, low mood, and a strong desire to overeat or oversleep. Light therapy lamps are often recommended as a primary treatment, as they mimic natural sunlight and can help boost mood and energy levels.

How Light Therapy Lamps Work

Light therapy lamps are designed to combat the effects of decreased sunlight during fall and winter. These lamps emit a bright, full-spectrum light (usually around 10,000 lux) that mimics natural daylight, which positively impacts our circadian rhythms. Exposure to this artificial sunlight can trigger the release of serotonin, the brain's "feel-good" chemical, while also balancing melatonin levels, reducing drowsiness and helping with mood regulation.

Choosing the Right Light Therapy Lamp for SAD

The market for light therapy lamps is extensive, so knowing what to look for can make all the difference in managing SAD effectively.

1. Brightness (Lux Rating)
   For therapeutic benefits, look for a lamp with a brightness level of at least 10,000 lux. This intensity is enough to trigger the brain’s positive response to light, boosting your mood and energy.

2. Full-Spectrum, UV-Free Light
   Ensure that the lamp you choose is UV-free to avoid any potential skin or eye damage. Full-spectrum lamps offer light closest to natural daylight without the harmful rays.

3. Adjustable Settings
   Some people are more sensitive to light than others, so a lamp with adjustable brightness and color settings can be helpful. Having flexibility in light intensity can help you gradually build tolerance and avoid discomfort.

4. Portability and Design
   Choose a lamp that fits your lifestyle and space. If you work from home, a larger desk model might be ideal. If you’re constantly on the move, a portable light lamp that’s lightweight and easy to set up anywhere is a practical option.

5. FDA-Approved Options
   Although not mandatory, an FDA-approved lamp ensures a level of safety and effectiveness. For those with specific health concerns, consulting a healthcare provider before use is always wise.

How to Use Light Therapy Lamps Effectively

Even the best light therapy lamp requires proper use to yield optimal results. Here are some best practices:

1. Use in the Morning
   Most experts recommend using your light lamp first thing in the morning for 20 to 30 minutes. Exposure early in the day can help regulate your circadian rhythm, setting a positive tone for the rest of the day and helping avoid sleepless nights.

2. Maintain a Comfortable Distance
   Place the lamp about 16-24 inches away from your face and sit with your eyes facing forward. You don’t need to stare directly into the light; it’s more effective to have it in your peripheral vision.

3. Incorporate it into Your Routine
   Make light therapy a part of your daily routine by using it while reading, eating breakfast, or working on your computer. Integrating the lamp into a routine activity makes it easy to use consistently, which is key to managing SAD symptoms.

4. Use Consistently
   Light therapy works best with regular, daily exposure. Aim for consistency to see the best results, ideally using it every morning throughout the fall and winter.

Complementary Approaches to Manage SAD

While light therapy is powerful on its own, combining it with other lifestyle changes can amplify the benefits and make winter months more enjoyable.

1. Prioritize Natural Light

Take advantage of any natural light. Open your blinds, take walks during daylight hours, or set up a workstation near a window if you work from home. Natural light, even on cloudy days, is beneficial and can supplement light therapy.

2. Stay Physically Active

Exercise releases endorphins, which help lift mood and relieve stress. Outdoor activities during daylight hours are especially beneficial, but indoor exercise can also be effective if outdoor options are limited.

3. Get Enough Vitamin D

Vitamin D plays an essential role in regulating mood and energy levels. Without adequate sunlight, you may need a vitamin D supplement. Be sure to consult with a healthcare provider before starting any supplements.

4. Maintain a Consistent Schedule

Regular sleep, eating, and activity patterns can improve your body’s natural rhythms. Aim to go to bed and wake up at the same time each day, even on weekends, to support a stable mood and energy level.

5. Consider Talk Therapy

Cognitive Behavioral Therapy (CBT) is another proven treatment for SAD. Therapy can provide coping mechanisms for the darker months, helping you reshape negative thought patterns and build resilience.

Building your winter resilience to SAD by making light therapy part of a your daily routine will only benefit you in the long run. Living in the Northwest, we’re no strangers to long, cloudy winters, and light therapy can be an invaluable tool to combat the impacts of these darker months. By understanding SAD, choosing the right light therapy lamp, and incorporating it into your routine, along with supplements, exercise and getting outside during the sunny times you can make winter a productive and enjoyable season rather than something to simply endure.

Seasonal Affective Disorder is a challenge for many, but it doesn’t have to be a constant struggle. Light therapy lamps, combined with lifestyle adjustments, can make a significant difference. If you’re finding winter harder to handle each year, don’t hesitate to reach out to a healthcare provider to explore additional support and solutions tailored to your needs.

As a local realtor, I understand the importance of creating a home environment that supports well-being. Let’s make this season brighter together with tools like light therapy and small adjustments to keep SAD at bay.

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Frequently Asked Questions

What does "sad" do to a person?
Seasonal Affective Disorder (SAD) can lead to symptoms like low energy, loss of interest in usual activities, changes in sleep or appetite, and feelings of hopelessness. It may feel like a seasonal depression that coincides with fall or winter. For some, it significantly impacts daily life and motivation.

What is seasonal affective disorder best described as?
SAD is best described as a type of depression that follows a seasonal pattern—most commonly starting in late fall and continuing through winter. It’s linked to changes in daylight and can affect mood, energy, and sleep. It’s considered a form of major depressive disorder with seasonal onset.

What are the six symptoms of SAD?
Common symptoms include:

• Persistent low mood

• Fatigue or low energy

• Oversleeping

• Overeating or carb cravings

• Difficulty concentrating

• Loss of interest in activities or social withdrawal

What does "SAD" stand for?
SAD stands for Seasonal Affective Disorder, a clinically recognized mental health condition tied to changes in seasons—especially fall and winter.

Is SAD a real disorder?
Yes, SAD is a real and diagnosable mood disorder, recognized by the American Psychiatric Association. It’s most common in northern climates with long, dark winters—like the Pacific Northwest.

What will happen if you are sad?
Feeling sad occasionally is normal, but persistent sadness—especially if it disrupts daily life—may be a sign of depression or SAD. Left untreated, it can affect your mental and physical health, work, relationships, and overall well-being.

How can SAD be treated?
Treatment options include light therapy (using a 10,000-lux lamp), vitamin D supplements, therapy (especially CBT), and sometimes medication. Lifestyle changes like regular exercise and getting outdoors can also help. A healthcare provider can recommend the best treatment plan.

When does SAD start?
SAD usually starts in late fall (October or November) and peaks in the deep winter months (December through February). Symptoms often ease in spring and summer when daylight increases.

Does vitamin D help with seasonal depression?
Yes, low vitamin D levels are often linked to seasonal depression, especially in cloudy regions like Washington and Oregon. Supplements can help, particularly when combined with light therapy and other treatments.

When is Seasonal Affective Disorder the worst?
SAD is typically worst in January and February, when daylight is shortest and the weather is most gloomy. The lack of sunlight during these months can intensify symptoms before they gradually improve in spring.