SAD lamps can be used to regulate our circadian rhythms to help us be alert at the right time and fall asleep at the right time. don't underestimate the power of light in your eyes: our bodies have evolved to respond to this for literally thousands of years, and studies have validated that light therapy is as effective as taking an SSRI (anti-depressant medication) for patients with seasonal affective disorder (hence the name, SAD lamp).

officially, the lamps validated for efficacy are a specific wattage and brightness. however, i've had great success treating myself and others with this lamp i purchased on amazon for around $20. it's also lasted me about four years. (i don't benefit from you purchasing this specific lamp; just find any lamp that fits your budget and is accessible to you!)

a note: if the lamp helps but you still feel too tired (yawning, needing sugar) or too alert (read: anxious, restless, irritable) at the wrong times of day, it's time for you to get curious about all the other factors affecting YOU and your wellness - like your sleep quality, caffeine & processed food intake, movement patterns, and relationships.

HOW TO USE THE SAD LAMP

  1. position the lamp 12-18" away from your face, while you are standing or seated. i like to position it next to my laptop while i check email, read, or study.
  2. set a timer for 20-30 min (do not exceed 30 min); remain in front of the lamp for this time. do not stare directly into the lamp.

ideally, use this within the first 1-2 hours of waking. some mornings i like to combine this with a few sips of caffeine. when i am working on inpatient, i use it about two hours after waking (post workout). it gives a nice jolt of energy and refreshes me.

DOs and DON'Ts

DO

  • use this within the first 1-2 hours of waking.
  • use this intermittently or regularly; recommend to use regularly if you work nights or switch from nights to days!

DON'T

  • use the lamp in the middle of the day. this lamp is sending a signal to your brain that it's time to wake up, and that you are starting your day. you may find that if you use it at the wrong time of day, you get sleepy 10-12 hours later (instead of when you wanted your bedtime scheduled!).