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If you deal with sleep issues, depression, and anxiety every winter, you’re not alone. Around five percent of American adults deal with seasonal affective disorder—a mental condition caused by low vitamin D—for up to 40 percent of the year, according to the American Psychiatric Association. But If popping vitamin D supplements every day isn’t putting a dent in your winter blues, adding a sun lamp to your workspace could help you find some relief.
Unlike a typical decorative lamp, sun lamps are designed to mimic natural sunlight, which may boost your vitamin D levels.
“Sunlight interacts with the cholesterol in your skin, which then synthesizes into Vitamin D,” says holistic medicine specialist and doctorate-prepared nurse practitioner JB Kirby, DNP. “Studies have shown that people who are deficient in Vitamin D are also at [a greater] risk of depression and anxiety.”
A 2019 study reports that bright-light therapy is becoming a first-line treatment for seasonal affective disorder, or seasonal depression (1). Researchers suspect that light therapy from sun lamps could remedy vitamin D deficiency in people with seasonal affective disorder (SAD). A small 2009 study found that people with SAD who were exposed to bright light therapy for at least 20 minutes a day at 10,000 lux showed improvement in their symptoms (2).
About the Expert
Dr. JB Kirby, DNP, is a doctorate-prepared nurse practitioner with 39 years of experience in healthcare. She specializes in a holistic, “whole person,” approach to treating and preventing health issues.
What to Look for in a Sun Lamp for Light Therapy
Sun lamps aren’t FDA-regulated, so you’ll want to consider these specs when picking a sun lamp:
- UV-free: Natural sunlight emits ultraviolet (UV) rays that stimulate vitamin D production, but can also cause skin damage if you don’t apply adequate sun protection. Many brands manufacture UV-free or UV-filtering sun lamps to boost your mood without UV-exposure health risks.
- Size: Sun lamps range from compact and portable to full-size floor lamps. Pick one that best fits your design choice and lifestyle.
- Intensity: Research recommends 10,000 lux to boost vitamin D levels (3). The average household light bulb is just 10 lux.
HAPPIER HOLIDAYS
The 10 Best Sun Lamps for Winter
Verilux HappyLight Alba
Best Compact Sun Lamp
If your desk space is occupied by EOY reports, multiple monitors, and your precariously balanced coffee mug this winter, you probably don’t have space for a full-sized sun lamp. The HappyLight Alba by Varilux is about the size and shape of a small dinner plate and is programmed with three hues and four brightness levels. This lamp also has a built-in timer that allows you to track up to one hour of light exposure in 10-minute increments. (Research suggests that 30 minutes of 10,000 lux light exposure per day may boost your vitamin D levels back into a SAD-fighting range (4)).
- Size: 6.7” x 7.4”
- UV-free: Yes
- Intensity: 10,000 lux
Carex Day-Light Classic Plus Bright Light Therapy Lamp
Best glare-free
This lamp is made with a glare-free screen so it won’t obstruct your desktop screen while you’re working. The neck of this lamp is angled to project light downward, which further mimics sunlight, as recommended by experts. Plus, Carex is FSA and HSA approved so you can use your healthcare benefits to snag this lamp.
- Size: 31.13″ x 15.75″
- UV-free: Yes
- Intensity: 10,000 lux
Northern Light Technologies Boxelite Bright Light Therapy Desk Lamp
Best warm hue
The desk lamp emits a warm toned, 10,000 lux light that has earned several doctor endorsements over the course of the brand’s 30-year history. The screen blocks UV rays, which means it’s safe for your skin. This sun lamp also has a simple, modern design that won’t clash with other decor in your workspace.
- Size: 12’’ x 15’’
- UV-free: UV-Blocked
- Intensity: 10,000 lux
Aura Day Light Lamp
Best adjustable lux
While research recommends 10,000 lux intensity to effectively stave off seasonal depression, that can be jarring for some with more sensitive eyes. (Remember: Normal household light bulbs are just 10 lux.) This adjustable sun lamp can be turned down to 3,500 lux at its lowest setting or cranked up to 10,000 lux. In case you’re worried about overdoing it, the lamp automatically shuts off after an adjustable treatment time.
- Size: 15.27’’ x 10.31’’
- UV-free: Yes
- Intensity: 3,500 to 10,000 lux
Philips Sleep and Wake-up Light
Best circadian rhythm support
Daylight savings time can throw off your circadian rhythm (your body’s internal clock), which may give way to sleep issues—exacerbating seasonal depression and anxiety. Unlike other sun lamps, this light mimics sunset and sunrise to help regulate your sleep and wake pattern. The lamp is also programmed with light-guided breathing exercises to help you relax before bed.
- Size: 8.8’’ x 8.6’’
- UV-free: Yes
- Intensity: 310 lux
Circadian Optics Lumos 2.0 Light Therapy Lamp
Long lasting bulb
Repurchasing bulbs can be inconvenient—and costly. This lamp comes with a bulb that lasts for 50,000 hours (that’s over five and a half years of continuous use). The fluorescent bulb is designed to mimic full-spectrum noonday sunlight and comes with three brightness settings.
- Size: 14’’ x 4’’
- UV-free: Yes
- Intensity: 10,000 lux
Sperti Vitamin D Sunlamp
Best UV lamp
This sun lamp is FDA-cleared and backed by a clinical study to boost vitamin D levels naturally. However, it’s important to note that this lamp is not UV ray free (20 percent UVA, 80 percent UVB) so you should limit exposure to just five minutes per day. This lamp comes with UV-blocking eye protection for safe use.
- Size: 22″ x 12″
- UV-free: No
- Intensity: not specified
Verilux HappyLight Duo 2-in-1 Light Therapy & Task Floor Lamp
Best floor lamp
Researchers suspect that sun lamp exposure is most effective overhead, as it more accurately mimics natural sunlight. The 360 degree adjustable neck lets you angle the lamp exactly where you want it. This bulb has three hue settings—daylight, warm light, and cool light—that are thought to boost vitamin D levels and mood.
- Size: 10” x 10” x 45.3”- 61”
- UV-free: Yes
- Intensity: 10,000 lux
Sunrise Sensations DayBright Light-Therapy Lamp
Best design
Admittedly, some sun lamps are about as visually appealing as a construction light. If you’re looking to incorporate light therapy without cramping your style, this wood-trimmed, pentagonal sun lamp should be your pick. And the bulb is 10,000 lux, UV-free, and remote controlled.
- Size: 12.75’’ x 14.5’’
- UV-free: Yes
- Intensity: 10,000 lux
TheraLite Aura Bright Light-Therapy Lamp
Best desk lamp
This compact desk lamp is height and angle adjustable, which makes it ideal for getting your light therapy in during the work day. The bulb is also shielded by a glare-free screen, so it can be used as a task lamp when the sun sets before the work day wraps up.
- Size: 11.25’’ x 22’’
- UV-free: Yes
- Intensity: 10,000 lux
