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7 best affordable SAD lamps to brighten up your mornings as the clocks go back this weekend
See ya, Seasonal Affective Disorder
After enjoying months of long sunny days, this weekend sees the clocks go backwards an hour and we return to Greenwich Meridian Time (GMT) in the early hours of 26 October. It means the return of much darker days and nights, and the loss of more and more daylight as we approach winter. And while we cannot wait for cosy evenings in, with all the snacks, cosy blankets and cups of tea, these darker days can have their downsides too – like Seasonal Affective Disorder (SAD).
You may have experienced SAD before, along with many others who typically have SAD hit as soon as the nights start to draw in. Or, it could be the first time you're noticing symptoms, but according to mental health charity Mind, it's common to be affected by the changing seasons and weather, and experience those all too common 'winter blues'.
Rest assured, there are ways to help beat them, and one thing you might want to consider is investing in a SAD lamp, light box or SAD lamp alarm clock - which if you didn't already know is a genius form of light therapy invention that helps combat SAD symptoms. It could just be a purchase that really does light up your life that little bit more and these are our seven favourites to get you through winter.
A smooth sunrise starting 30 minutes before your alarm goes off helps you wake up n the morning less sluggish and gloomy without a harsh ray of light filling the bedroom. Alarm sounds vary from five expertly recorded wake-up sounds – Blackbird. Osprey, Goats, Tree Frogs or Kitten Purring. Not everyone (if anyone?) likes a beeping sound tbf.
It also has a choice of 6 colours of light for a change of mood: green, red, blue, pink, orange, light blue, so realistically you're spoilt for choice and you can really make this light your own.
What one SAD sufferer says: "Suffered with lethargic awakenings all my life. Wish I had bought this a long time ago."
| Length of sunrise/sunset duration | 30 minutes |
|---|---|
| Sounds available | Yes - choice of 5 |
Feast your eyes on this. With three different colours, four timers, and four levels of brightness, the lamp is both pretty and functional.
What one SAD sufferer says: "I have tried it on very grey mornings and evenings so far and I must admit it does seem to have a positive effect on my mood even for the short times I am using it. The lamp itself is fairly attractive and looks good on my bedside cabinet although I can see me moving it around the house as its settings are so versatile."
| Length of sunrise/sunset duration | 10, 30, 60 and 90 minutes |
|---|---|
| Sounds available | No |
| Brightness levels | 2700K to 6000K |
Used by the British Swimming team to wake them up early during the darker months, Lumie is a trusted SAD lamp brand to check out. Its Bodyclock Glow 150 alarm clock works by waking you with a gradual 'sunrise' so you feel naturally refreshed and wide awake. Choose from a 20, 30 or 45-minute sunrise and final light intensity, and a choice of 10 sounds. It features tap-control snooze and allows you to unwind with a fading sunset which encourages sleep as the light slowly dims.
What one SAD sufferer says: "The light alone wasn't bright enough to wake me up, so if you're a heavy sleeper I'd recommend using the tone function as well to add some sound. But, once awake, the warm glow is a lovely and comforting way to start your morning and to get ready for your day.
"I also loved the sunset function, which provides a cosy orange glow that fades out over 30+ mins. It's perfect for reading to or doing your night time skincare in a way that gets your brain ready for a good night's sleep."
| Length of sunrise/sunset duration | 20, 30 or 45 minutes |
|---|---|
| Sounds available | Yes - choice of 10 |
The portable TL30 SAD lamp boasts a light intensity of 10,000 lux helps make a difference to those darker days in just a week. It's compact for placing on your bedside table or travelling with thanks to its practical tablet-like design.
The single-button operation makes the SAD lamp particularly easy to use and it's energy-saving thanks to LED technology.
What one SAD sufferer says: "I recently moved from Canada to the UK and have been struggling with the increased darkness. This lamp has made an excellent addition to my desk and really makes me feel much better. Beyond the effectiveness of SAD lamps, this light is super portable."
| Length of sunrise/sunset duration | No timer function |
|---|---|
| Sounds available | None |
| Brightness levels | Max 10,000 lux |
One of Amazon's best-selling SAD alarm clocks, you simply set your alarm time and the clock will gradually brighten from 10% brightness to 100% in 30 minutes before the alarm time. You can use it at bedtime, where it is dimmed from 100% brightness to 0% in 30 minutes.
The upgraded snooze function gives you an extra five minutes of sleep after the alarm time and the 11-level brightness allows you to adjust the wake up light. Want a SAD clock with music too? This one has it and automatically saves your radio stations.
What one SAD sufferer says: "The clock is very light, easy to set up and I love the sunrise setting. I struggle to get up so decided to give this clock a go and it really has made a difference to my morning routine."
| Length of sunrise/sunset duration | 30 minutes |
|---|---|
| Sounds available | 6 sounds and option to connect to radio stations |
| Brightness levels | 10 brightness levels |
This attractive SAD light is medically certified and emits 10,000 lux of light. The compact lamp simulates the natural daylight of a summer's day and claims to lift your mood and balance your energy in just one week if you spend one hour a day in front of it.
Its neat and slim design makes it a joy to place on any tabletop and the SAD lamp is easy to use with single button operation - this is one to carry with you from room to room.
What one SAD sufferer says: "This is a great little SAD lamp. I have a larger one on my desk but wanted something more portable and something that wouldn't take up much space in the bedroom. The light is not harsh, but very powerful and after a week of using it on waking my daytime sleepiness has improved and I feel better in myself."
| Length of sunrise/sunset duration | No timer function available |
|---|---|
| Sounds available | No |
| Brightness levels | 6500K |
A compact SAD lamp to help chase away the winter blues, this one from Beurer is a medically certified SAD light. It emits 10,000 lux of light and simulates the natural daylight of a summer's day. Spend just one hour in front of the TL41 and it can help lift your mood and balance your energy in seven days.
The TL41 is neat and compact, sitting discreetly on a tabletop or it can be wall-mounted. It features single-button operation and is eco-friendly thanks to its LED technology.
What one SAD sufferer says: "As someone who suffers from SAD as well as depression and fibromyalgia I cannot tell you how much this light has changed my life. I use it in combination with my Lumie Bodyclock... on dull grey days I have my SAD light on for most of the day and within a couple of days I noticed a difference in my mood as well as a general feeling of wellbeing."
| Length of sunrise/sunset duration | No timer function |
|---|---|
| Sounds available | No |
| Brightness levels | Max 10,000 lux |
What is SAD exactly?
SAD (aka Seasonal Affective Disorder) is a seasonal depression that you experience during certain times of the year. You might feel low in mood or energy, lose interest in the activities you usually enjoy, feel irritable or guilty, sleep for longer and find it harder to get up in the morning, or crave more carbs, according to the NHS.
How do SAD lamps work?
Dr Reena Kotecha, who specialises in neuroscience and mental wellbeing, tells Cosmopolitan that the idea of bright light therapy is to try to provide extra light and to make up for the shortage of daylight in winter."Light therapy is thought to affect brain chemicals linked to mood and sleep, easing SAD symptoms," she says.A light box is usually used for 30 minutes each day. Dr Kotecha says it is most helpful if you use it in the morning and is "usually best not to use after 5pm because you may then find it hard to get to sleep."
Do SAD lamps work for seasonal affective disorder?
"Light therapy probably won't cure SAD, nonseasonal depression or other conditions," explains Dr Kotecha, "but it may ease seasonal depression symptoms, increase your energy levels, and help you feel better about yourself and life."As charity Mind puts it, while there is currently insufficient evidence to show that SAD lights definitely work, some people find them helpful. If you're using St John's wort though, light therapy might not be suitable for you as the herbal remedy can make your skin more sensitive to light.
Chloe Bowen is Cosmopolitan UK’s former Features Intern. She holds undergraduate and masters degrees in journalism, and ever since joining the Cosmo team, Chloe writes about everything from sex and dating to mental health, culture, body image and books. In her spare time, she’s likely to be cooking up tasty vegan food, in a yoga class, binge-watching crime documentaries or going on long walks with an over-priced oat milk flat white.
Amber O’Connor is Cosmopolitan UK’s former junior features writer, who covers everything from breaking news, women’s safety and real life features to fitness, travel, and cultural trends. She works on first-person features, reports, and long reads, plus the hottest stories of the day (if you want to know about the latest wellness craze or TikTok trends, she’s your girl). Amber has previously worked as a reporter and a lifestyle writer, with her work appearing in numerous publications, including The Mirror, Red Magazine, Evening Standard, Indy100, and Yahoo News. When she’s not working her way through her TBR list, Amber loves dancing, running, and going on adventures with her dog.
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