We are off and into January with its short days and often grey skies, many of us now start to feel the drag of the winter blues. For some, this dips into Seasonal Affective Disorder (SAD), a type of depression that arrives like clockwork each autumn and winter. Light therapy lamps, called SAD lamps can at this time of year offer you a simple, effective way to fight back by mimicking the benefits of natural sunlight. And interestingly, this idea of using light (and even coloured light) for healing isn’t new and it traces back thousands of years to ancient civilisations like Egypt.
In the darker months, reduced sunlight disrupts our body’s internal clock (circadian rhythm) and affects key brain chemicals. Less light means more melatonin (the hormone that makes us sleepy) and less serotonin (which boosts your mood and focus). The result ends up with experiencing ongoing fatigue, are you finding yourself yawning a lot more, low energy, craving starchy sweet carbohydrate rich foods, oversleeping, and a persistent lower mood.
SAD lamps deliver bright, artificial light, typically 10,000 lux (this is a measure of the brightness) which signals to your brain it’s daytime. Studies show this can reset your circadian rhythm, suppress excess melatonin, and increase serotonin production. Benefits include:
- Improved mood and reduced depressive symptoms
- Higher energy levels and better focus
- Fewer cravings and better sleep regulation
- Relief that’s often comparable to antidepressants for SAD, with fewer side effects.
Light therapy is now considered a first-line treatment for SAD by experts like those at Mayo Clinic and Cleveland Clinic, and many people notice improvements within a week or two of consistent use. We all know how we feel when the sun comes out shining, well these lamps mimic outdoor sunlight without harmful UV rays, they generally filter them out for safety. The light enters your eyes and influences the brain’s suprachiasmatic nucleus, known as the master clock that regulates sleep, hormones, and mood. It’s not just for SAD the emerging research shows benefits for non-seasonal depression, perinatal depression, and even conditions like ADHD or eating disorders, so you may want to consider light therapy in general.
Getting the most out of your lamp is straightforward, but consistency and proper setup matter:
- Timing: Use it first thing in the morning, ideally within an hour of waking, for 20–30 minutes (up to 45 if needed). Morning use aligns best with resetting your body clock, avoid evenings, as it might disrupt sleep.
- Distance and Position: Sit 16–24 inches (40–60 cm) away, with the lamp angled toward your eyes (at eye level or slightly above). No need to stare; you can read, eat breakfast, or work.
- Duration: Start with 30 minutes at 10,000 lux. Adjust based on your lamp’s strength—closer means shorter sessions.
- Consistence: Daily use is key, even on weekends. Many start in autumn and continue through winter.
- Choosing a Lamp: Look for one rated at 10,000 lux, UV-filtered, and designed for SAD (not tanning or regular lights).
If you have eye conditions, consult a doctor first. Side effects are rare but can include headaches or eye strain, reduce time or distance if needed.
The concept of healing with light feels a very modern phenomenom, but the ancient Egyptians were pioneers in chromotherapy (colour therapy). As fervent sun worshippers, they believed sunlight filtered through coloured glass, gems, or crystals could treat ailments by bathing the body in specific hues, balancing energies and promoting well-being. This led to them having temples with solarium like rooms which were often called colour halls or healing sanctuaries, with openings in the ceilings fitted with coloured panes of glass, crystals (such as rubies, sapphires, or lapis lazuli), or gems. Sunlight would stream through these, creating targeted coloured rays that bathed patients lying beneath. Different rooms were dedicated to specific colours, allowing priests to diagnose ailments and prescribe the appropriate coloured light treatment. Papyrus records from as early as 1550 BCE mention colour cures, and mythology attributes the discovery of this practice to the god Thoth.
Green (from malachite or verdigris), symbolised growth, vegetation, resurrection, healing, and well-being. Linked to Osiris, god of rebirth, it was used for renewal and protection.
Blue(from lapis lazuli or Egyptian blue pigment), represented the heavens, water, calm, and the divine. It evoked serenity and was thought to cool fevers or promote peace.
Red (from ochre or gems like carnelian) was dual-natured symbolising vitality and life force, but also chaos and destruction. Used to stimulate energy or circulation.
Yellow/Gold represented ternity, the sun, and divine flesh and was seen as energising and purifying.
Patients would recline in these rooms, exposed to the filtered sunlight for therapeutic benefits, much like modern light boxes but with a colourful twist.While ancient claims were symbolic and spiritual, modern research on chromotherapy offers mixed insights. Bright white light (as in SAD lamps) has strong evidence for mood regulation. Coloured light shows some promise for example blue for calm and sleep, green for reducing stress and cortisol, red for energy, but overall, scientific support is limited and often attributed to placebo or general light effects rather than specific colours. Still, the Egyptian intuition about light’s healing power echoes in today’s evidence-based therapies and a number of clients experience the benefits of light every year.
If the January gloom is becoming an issue and you are finding your mood is changing then a SAD lamp could make all the difference for you. Pair it with outdoor walks on brighter days, outside exercise, and good sleep habits for even better results. Here’s to brighter days, coming!
