Inspired by reporting from the New York Times

As winter sets in with shorter daylight hours and colder weather, many people notice a decline in their mood and energy. For some, these seasonal changes can develop into seasonal affective disorder (SAD), a form of depression linked to reduced exposure to natural light. Dr. Raymond Lam of the University of British Columbia explains that limited daylight can disrupt our internal rhythms and influence how we feel.

The good news is that light therapy can help. A bright-light lamp that mimics natural sunlight can improve mood, increase alertness and support your overall well-being during darker months. Below is a practical guide, based on insights from experts featured in the New York Times, to help you use light therapy effectively.

Choose a Lamp With 10,000 Lux

Not all lamps are designed for therapeutic use. To be effective, the light box should provide 10,000 lux of brightness. This level has been shown in research to help boost mood and support healthy sleep patterns.

Use the Lamp Early in the Morning

Timing is an important part of light therapy. Dr. Katherine Sharkey from Wake Forest University recommends using the lamp shortly after waking up or within the first few hours of the morning. Early exposure helps your body adjust to a more energized and alert rhythm for the day.

Keep the Lamp 12 to 24 Inches From Your Face for About 30 Minutes

You do not need to stare at the lamp directly. Place it at a comfortable angle so the light reaches your face while you sit nearby. Most people benefit from approximately 30 minutes of exposure. You can read, eat breakfast, check messages or start work while the lamp is on.

Use It Consistently

Many people notice improvements only after several weeks of regular use. Treat the lamp as part of your morning routine and try to use it at the same time each day for the best results.

Combine Light Therapy With Healthy Habits

Light therapy often works even better when paired with supportive daily habits such as regular exercise, balanced meals, time with friends or family and good sleep routines. If you plan to start light therapy or if your symptoms continue, speak with a healthcare professional so they can help monitor your progress and offer guidance.

Quick Summary

Light therapy can relieve winter-related mood changes and SAD when used correctly. A 10,000 lux lamp used for about 30 minutes each morning can help you feel more energized and balanced. Place the lamp close to your face, use it consistently for several weeks and support your routine with healthy lifestyle choices.

Light Therapy Tips at a Glance

• Choose a 10,000 lux light therapy lamp.
• Sit 12 to 24 inches from the light source.
• Use it for about 30 minutes each morning.
• Start soon after waking.
• Read, eat or work while using it.
• Use it daily for the best results.
• Include exercise, healthy eating and social activities in your routine.
• Talk to doctor if you are beginning light therapy or if symptoms continue.

Thinking About Making a Positive Change?

If you are seeking ways to improve your mood, manage seasonal emotional changes, or strengthen your overall mental well-being, Dr. Steven Locke is here to support you. Whether you are considering light therapy, lifestyle modifications, nutritional support such as omega-3 supplementation, or comprehensive psychiatric care, Dr. Locke provides a thoughtful, personalized approach designed to meet your individual needs.

Get in Touch With Dr. Steven Locke
📞 Phone: (508) 343-0001
🔒 Secure Fax: (508) 213-3776
✉️ Email: office@drstevenlocke.com

🖥️ Telepsychiatry appointments are available for both in-state and out-of-state patients.

Taking the first step toward better emotional balance and overall well-being can make a meaningful difference. Reach out today to begin your path toward feeling more grounded, energized, and connected.