While they do work, Ferri also notes that they may not ease depressive symptoms for everyone. “It’s a relatively low investment that is holistic and well-tolerated, but it’s only one approach to SAD,” she explains. “I’d suggest tracking your mood and symptoms over the first two weeks with a therapy lamp. If there’s been no improvement, it’s time to see a mental health or medical professional for more treatment options.”
Does a light therapy lamp give you vitamin D?
No, they do not. “Our bodies naturally produce vitamin D when our skin is exposed to UVB rays. Therapy lamps do not emit UVB rays as that could potentially damage our eyes and skin,” says Ferri. To increase your vitamin D levels, you can incorporate foods high in vitamin D—like salmon, egg yolks, and tuna—into your diet or take a supplement. If you opt for a supplement, be sure to check with your doctor for dose recommendations to ensure it won’t affect any other medications you’re taking.
How many minutes a day should you use a light therapy lamp?
It depends. “Most experts recommend using a light therapy lamp for about 30 minutes per day, but it really depends on the intensity of the light,” says Sprung. “Light boxes with 10,000 lux are recommended for 30 minutes per day but if you have a lower lux you may need to spend longer using it. For example, 5,000 lux is recommended between 45 and 60 minutes while a 2,500 lux lamp is recommended between 1 to 2 hours of light exposure per day.”
Most lamps have a user manual with a suggested amount of time for use. You should also consult a medical professional to see how many minutes a day of light therapy they recommend. If you start to feel like the lamp is hurting your eyes or making you feel edgy, it’s probably a good idea to reduce your exposure with shorter sessions or reduced brightness.
What are some other ways to manage seasonal affective disorder?
“Try and get outside,” says Ferri. “I completely understand how challenging that can feel when it’s cold and your energy is low, but there’s no single product out there that compares to natural sunlight and moving your body when you’re depressed.” She also recommends connecting with other people for support and activities and potentially taking vitamin D supplements during the winter months.
Dr. Sprung suggests people with SAD consider cognitive behavioral therapy to change negative thought patterns associated with SAD. “Medications, such as antidepressants, may also be useful, especially in severe cases,” she notes.
Meet the experts
- Abrah Sprung, PhD, PMH-C, a licensed clinical psychologist and founder at Parkview Counseling in Englewood, NJ
- Barbara Jean Ferri, LCSW, an owner and mental health therapist at Solum Life Therapy in Durango, Colorado
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