Bright Light for Darker Days: How SAD Lamps Can Support Your Mood
Every year around late fall, I start to hear it from clients, friends, and even my own body. The mornings feel harder. The energy dips. Motivation disappears. You might find yourself sleeping more, craving comfort foods, or feeling like you are wading through fog. If this sounds familiar, you might be experiencing something called Seasonal Affective Disorder (SAD).
SAD is a type of depression that tends to show up when the days get shorter and the light fades. Here on Vancouver Island, that means it often starts in late October and can linger until spring. It’s not a sign of weakness or laziness. It’s a physiological and psychological response to less light, and it affects millions of people each year.
One of the most well-researched and accessible tools for managing SAD is light therapy, often using what people call a SAD lamp.
What research says about light therapy
Light therapy has been studied for decades, and there’s a strong body of evidence showing it can reduce symptoms of Seasonal Affective Disorder. The idea is simple: by sitting near a special lamp that mimics natural daylight, you help reset your body’s internal clock and improve mood-regulating chemicals like serotonin and melatonin.
Many people notice improvement within one to two weeks of daily use, especially when they use their lamp early in the morning. Research shows that light therapy can be as effective for many people as antidepressants, without the same side effects. It’s not a cure-all, but it’s a powerful part of a larger self-care plan that might include counselling, movement, sleep hygiene, and time outdoors.
How to know if a SAD lamp might be right for you
You might consider trying a light therapy lamp if you notice that your energy, sleep, or mood consistently dip during the darker months. Signs can include:
Struggling to get out of bed or feeling groggy most of the day
Increased sleep or appetite (especially cravings for carbs)
Feeling withdrawn, down, or disconnected from others
Trouble concentrating or finishing tasks
Feeling fine in summer, but noticeably low in winter
If that sounds like you, and your doctor agrees it’s safe (some eye or mood conditions can make light therapy unsuitable), a SAD lamp could be worth trying.
How to choose a light therapy lamp
Shopping for a SAD lamp can be confusing, but there are a few key things to look for:
Brightness: Choose a lamp that provides about 10,000 lux at a comfortable sitting distance.
UV filter: Make sure it blocks ultraviolet light to protect your skin and eyes.
Size and style: Pick something that fits your routine. You’ll want it near where you drink coffee, read, or work in the morning.
Timing: Plan to use it for 20–30 minutes each morning, ideally within an hour of waking.
Consistency: Light therapy works best when it’s used daily through the darker months.
It doesn’t have to be complicated. I often encourage people to make it part of a gentle morning ritual. Sit with your coffee, listen to music, journal, or just breathe while you let the light work quietly in the background.
Therapy can help too
While a light therapy lamp can lift energy and mood, it doesn’t always address the full picture. For many people, winter also brings up emotional fatigue, stress, or deeper feelings of isolation. That’s where therapy can make a big difference.
In counselling, we can explore what this season stirs up for you, identify the parts of your life that feel heavy, and build strategies that help you feel more balanced. Sometimes it’s about building small habits that nurture your nervous system. Other times it’s about untangling patterns that feel stuck.
You don’t have to do it alone. If you think you might have SAD, or if winter simply feels harder than it used to, reach out. Together we can explore what supports you best, whether that’s a SAD lamp, mindfulness, movement, or deeper therapeutic work.
Bringing back the light
Winter can feel long and dark, but there are many ways to bring light back in—literally and emotionally. Whether it’s the soft glow of a SAD lamp in the morning or the warmth of connection in therapy, these small steps can make a real difference.
If you’d like to talk about Seasonal Affective Disorder or explore counselling support, you can reach out to one of our counsellors at Moxie Health & Wellness in Duncan, BC. Let’s help you find your light again this season.