sad lamp

Light therapy using SAD lamps (Seasonal Affective Disorder lamps) can be quite effective for improving mood and combating seasonal affective disorder. These lamps offer bright light, usually above 10,000 lux, which is much more intense than standard indoor lighting and helps simulate natural sunlight exposure, which many individuals lack in the fall and winter months.

Andrew Huberman explains that exposure to bright light, particularly in the morning, can help offset the negative mood effects associated with the shorter daylight hours in winter. This is because bright light therapy aligns with our natural circadian rhythms, which are influenced by light cues and deeply connected to mood regulation through neurochemical pathways involving dopamine and serotonin 1.

Moreover, it's not necessary to invest in expensive SAD lamps. Alternatives like bright 900 lux drawing tablets can suffice as they are capable of extending morning light exposure, which helps trick the melatonin system into mimicking longer daylight hours 2.

Ensuring sufficient exposure to bright light during the day and minimizing light exposure at night is essential for mental health, as recent studies suggest that this pattern supports better mood and psychiatric health outcomes 3. This approach can be seen as a nonpharmacologic means to improve mental well-being, by effectively managing one's light environment 1.