The clocks go back this weekend and this clever light therapy lamp will lift your mood on dark mornings

In the depths of winter, I barely see daylight (let alone sun) – I just get a brief glimpse on my way to the train station and a quick walk at lunch (if I manage to get out).

So, as the blocks go back to signal the end of British Summer Time, a sense of dread sets in – dark, winter days just aren’t for me. While some people love hibernating indoors, I dream of warm, sunny days exploring parks and relaxing with an aperol spritz in hand.

To me, summertime is a blessing and once we’re back to dark mornings and even darker evenings, my mood definitely suffers. From October until early March, I find it difficult to feel like my energetic self; it's like the lack of sunlight saps the energy out of me (perhaps I was a flower in my past life?).

That’s why I jumped at the chance to trial one of the Good Housekeeping Institute's best SAD lamps. To counteract Seasonal Affective Disorder (SAD), the light therapy devices are designed to give out the level of brightness you’d typically enjoy on a clear summer’s day, tricking the body into feeling happier and less sluggish.

So, has light therapy lifted my mood as the nights draw in? Or is it just a glorified ring light? This is my honest review.

What is Seasonal Affective Disorder?

When the days get colder and ever darker as we head into winter, it’s common for people to feel a little fed up. But, if it's affecting your everyday mood and it's starting to feel like a slog, you could be suffering from Seasonal Affective Disorder, ironically referred to as SAD.

According to the NHS, SAD affects around two million people in the UK and symptoms can include irritability, lethargy, sleep problems, depression, overeating and generally feeling downcast. For me, SAD tends to rear its ugly head and – most notably – affects my day-to-day life in November, January and February. December doesn’t seem too awful thanks to the Christmas buzz (read: mulled wine), twinkling lights and socialising. But, as the light fades from October onwards, I typically start to feel sluggish, low, and sometimes experience brain fog where everything feels like it's moving in slow motion.

While the exact cause of SAD remains unclear, evidence shows that just 20 minutes of light exposure can have a major impact on your mood. Enter the SAD lamp, a light box that’s designed to simulate the sunshine we’re all missing at this time of year.

How do SAD lamps work their magic?

As the NHS explains, light therapy works by encouraging your brain to produce serotonin, aka “the happy hormone”, because (and no surprise here), if you’re feeling the symptoms of SAD, you’re probably a little lacking in the “happy” department.

By mimicking natural sunlight, light boxes act as a natural mood-booster, increasing energy levels and alertness.

And, no, your desk lamp won’t do the same job. According to Carex, light therapy lamps produce between five to twenty times more lux than standard lights and lamps, which is necessary for tricking the body into producing both the serotonin and melatonin required to ease SAD symptoms.

So, when the Good Housekeeping Institute decided to put these gadgets to the test with a panel, assessing design, performance and ease of use over a period of four weeks, I made sure I was first in the queue.

Do SAD lamps actually make a difference?

I have to admit, despite reading the studies on bright light therapy, I was still sceptical as I unboxed my new lamp. I don’t know what I was expecting – certainly not sunshine and rainbows after half an hour in front of the light – but I was ready to give it a try.

I tested the Lumie Vitamin L SAD Lamp, which blasts out 10,000 lux (lux is a measurement of brightness), the same level of outdoor light you’d get on a clear day. Lumie recommends using it for 30 minutes a day, at a distance of around 20cm from your face, to help recharge your batteries.

Switching the lamp on for the first time was simple. An easy-press button on the back instantly beamed a blinding cool-white LED light into my room. It was enough to make me flinch – I experienced the kind of involuntary reaction you have when someone throws open the curtains when you definitely do-not-want-to-get-up.

But it only took a matter of seconds to adjust and enjoy the brightness it cast around my room. Everything appeared lighter, less shadowy, and less dreary, but not in the way turning on the main light does.

My verdict on SAD lamps

So, has it been a game-changer? My Lumie lamp has slotted into my everyday routine beautifully. Each morning, I sit in front of it for half an hour while I do my makeup and skincare regime (note: it does double up as an incredible ring light), and every evening when I get home from work, I do the same.

Its compact size (roughly the size of a kindle) means it sits neatly on my desk and the clean, minimalist design ensures it slots into my bedroom nicely.

It makes my whole room brighter and delivers a much-needed energy boost when the winter sunlight just doesn’t cut it. While it would be nice to have adjustable intensity levels, that was my only niggle.

In terms of my mood, it was difficult to notice a difference to begin with but after a few weeks of adding some light therapy into my day, I started to crave those sessions and enjoy the little energy boosts it gave me.

To paint a clearer picture, my SAD lamp banishes that feeling you get when you look outside at 4pm and think it should be 7pm. I feel better, both physically and mentally, it makes my days brighter (literally) and eases me through the afternoon slump without the need to feast on a mountain of sugar and down a cup of coffee.

I can safely say I wouldn’t be without my SAD lamp now. My emotional support light is here to stay.

The GHI review

Score: 75/100

Our panel of testers also loved this budget Lumie SAD lamp for its compact, lightweight design, which makes it easy to move around and use at a desk, bedside table or on the sofa.

While it's a fairly basic model design-wise, our testers thought it delivered on substance, with half saying it helped them feel less sluggish. Set-up was simple and it's a cinch to operate as it has a single control button. A convenient way to make winter a little brighter.

If you're sold on a SAD lamp but want to check out a few more options, here are some more of our experts' best SAD lamps, tried and tested.

How does the Lumie Vitamin L help alleviate SAD symptoms?

“There have been several studies that have found bright light therapy to be effective in treating SAD,” says Dr Sarita Robinson, Associate Dean for the School of Psychology and Humanities at the University of Lancashire.

“Using a SAD lamp is a good preventative measure that has been shown to help reduce the onset of SAD in sufferers,” she says. “Light from a SAD lamp may help reset our internal clock when it’s out of sync, which is more likely during the dark winter months,”

“It's thought that the light reduces the production of melatonin – the hormone that makes us feel sleepy. Researchers have also suggested that SAD lamps might help balance certain brain chemicals that affect mood (such as serotonin), or improve immune system function, which could reduce depressive symptoms.”

How should you use the Lumie Vitamin L?

Dr Sarita advises sitting in front of a SAD lamp early in the day, for at least 30 minutes. “It’s thought that light exposure in the morning works better at reducing depression than in the evening,” she says.

Angle the light so it reaches your eyes indirectly, without staring into it. You can read, work, eat, or watch TV while using the lamp – just make sure you use it consistently every morning.

How bright is the Lumie Vitamin L?

The Lumie Vitamin L provides 10,000 lux of light at a distance of 20 cm – a clinically proven optimum intensity for effective light therapy. To put that in context, this brightness level is similar to natural daylight experienced outdoors on a clear morning, but without the harmful UV rays.

Is the Lumie Vitamin L a certified medical device?

Yes – the Lumie Vitamin L is certified as a Class IIa medical device under the Medical Devices Directive (EC 93/42), which means it meets rigorous European safety, performance, and quality standards. This certification ensures that the lamp delivers the correct intensity of light for therapeutic use and has been independently assessed for its effectiveness in alleviating symptoms of SAD and other mood-related conditions.

Is Lumie a good SAD lamp brand?

Lumie is a market leader in SAD lamp technology. For over three decades, the company has been researching, designing and developing lighting solutions aimed at alleviating Seasonal Affective Disorder (SAD) and the winter blues, as well as enhancing sleep quality. The company even invented the world’s first wake-up light in 1992.