27-01-2025
I tried a SAD lamp to see if they really work
It's that dreaded time of the year again.
The clocks have gone back, and the dark nights are arriving earlier, robbing us of longer days of sunlight. It always marks the beginning of a few months of tiredness and for me, just general fed up-ness.
Admittedly, I am a bit of a night owl - especially during winter. Opening my eyes in the mornings to a room that is still pitch black makes me want to pull the duvet over my head and get another couple of hours' kip instead of seizing the day.
For some, winter is a time when being snuggled up at home becomes much more appealing than leaving the house. But it has always felt like it was much more profound than that for me. It is much more than just a feeling of usual tiredness.
The dots aligned when I began to research Seasonal Affective Disorder (SAD). Seeing my symptoms in black an white - and why I was experiencing them - made everything much clearer.
According to Healthwatch, one in 20 people in the UK suffer with SAD. Many others might not realise they have the condition. It's often - but not always - triggered by the arrival of darker evenings and colder weather, and symptoms vary from person to person.
According to the NHS, SAD is often linked to a reduced exposure to sunlight, which comes in the autumn and winter. While the exact cause of SAD is not fully understood, the main theory is that the lack of sunlight stops the part of the brain known as the hypothalamus from working properly.
The NHS says this affects the production of two hormones - melatonin and serotonin - and the body's internal clock. Melatonin, serotonin and the internal clock all affect a person's sleep - while serotonin also affects appetite and mood.
After discussing my symptoms with a friend, they suggested looking into a SAD lamp. The electric boxes work by emitting bright lights to help improve mood, by mimicking sunlight.
I have always been dubious of gadgets and thought they were a bit of a fad. But, in November, curiosity got the better of me and so I decided it was worth a shot. With months to go until the longer days returned, I knew I had to try something.
There are tons of options on the internet that all work in much the same way. I ordered the Panergy 16000 Lux Simulated Sunlight lamp from Amazon, which set me back £21.99. An affordable price for something I half expected to be shoving in the bottom of a drawer after a week or two.
The adjustable daylight lamp has three colour temperatures - cool white, warm white and warm yellow light - and four different brightness levels for intensity.
I set it up on my work desk and began using it every day, from 4pm until around 6pm. Guidelines say you should use the lamps for anything between 20 minutes to an hour - but after trial and error, I realised the two hour window was more appropriate for me.
The light essentially makes the day feel longer. By emulating the sunlight, it is as if it has tricked my body into thinking the sun isn't setting until 6pm, despite it going dark outside around three hours before that.
I have used the lamp consecutively for three months and am astounded by the difference. I use the warm white setting, on brightness level two. There are also handy timer functions so the lamp will shut itself off after 15, 30, 45 or 60 minutes.
Throughout the evening, I have found my energy levels to be much higher. I feel much more awake, alert and in a happier and more positive mood.
It feels as though it has also regulated my body clock, much similar to how my routine would be in the summer. After three months, I am feeling less lethargic, and more able to get up in mornings. It has got me into a much more balanced routine. I have quite honestly been floored at what a difference such a small and affordable gadget could make.
SAD Lamps can also be used in mornings for people who are early risers or work earlier shifts. There are brands that double up as alarm clocks too, with the light beginning to fill a room on a timer, much like the sun would by peeping through blinds or curtains in the summer months.
Once a sceptic, I am now singing from the rooftops about these fab little devices. A number of my friends have also bought one too, and have reported back that they too are experiencing noticeable differences.
It isn't a complete fix - but it goes a long way in helping. And when winter rolls around again next year and the days draw shorter, I know it won't be as unbearable as before.
The NHS says symptoms of SAD can include:
a persistent low mood
a loss of pleasure or interest in normal everyday activities
irritability
feelings of despair, guilt and worthlessness
feeling lethargic and sleepy during the day
sleeping for longer than normal and finding it hard to get up in the morning
craving carbohydrates and gaining weight
difficulty concentrating, and
decreased sex drive.
It says people should see their GP if they think they have SAD and are struggling to cope. Potential treatments can include regular exercise, light therapy using a special lamp, counselling, cognitive behavioural therapy and the prescription of antidepressants.
