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Light therapy boxes are a proven, effective treatment for seasonal affective disorder (SAD), but selecting the right one requires careful consideration of key features—including light intensity, safety standards, cost, and design.​
SAD is a form of depression that recurs annually during the fall and winter months, and light boxes can significantly alleviate its symptoms. However, for many individuals, light therapy yields better results when combined with other SAD treatments, such as antidepressant medication or psychotherapy (commonly referred to as talk therapy).​
All light boxes for SAD are designed to deliver a therapeutic dose of bright light, but their functionality and suitability vary. Finding the right fit depends on your individual needs and health circumstances.​
Talk with Your Health Care Provider First​
Before choosing or using a light box, consult your health care provider—this step is critical for safety and effectiveness. If you have bipolar disorder alongside SAD, your provider will need to carefully assess whether light therapy is advisable and determine the appropriate timing for use. Rapidly increasing light exposure or overusing the device can trigger manic episodes in those with bipolar disorder.​
Additionally, if you have a history of eye conditions (e.g., glaucoma, cataracts) or eye damage related to diabetes, seek guidance from an eye specialist before starting light therapy.​
Understanding Light Boxes for SAD​
A light therapy box mimics natural outdoor light. Research suggests this type of light triggers chemical changes in the brain that improve mood and reduce other SAD symptoms, such as persistent fatigue and excessive sleepiness.​
To ensure therapeutic benefits, a quality light box should meet the following criteria:​
Deliver 10,000 lux of light (the clinically recommended intensity for SAD treatment)​
Emit minimal to no ultraviolet (UV) light (to protect eyes and skin)​
Typical usage guidelines for light boxes include:​
Using the device within the first hour of waking up​
Exposing yourself to the light for 20–30 minutes per session​
Positioning the box 16–24 inches (41–61 centimeters) from your face (always follow the manufacturer’s specific distance instructions)​
Keeping your eyes open during use, but avoiding direct eye contact with the light source​
Important note: Light boxes are not regulated by the U.S. Food and Drug Administration (FDA) for SAD treatment. While they are available without a prescription, it’s strongly recommended to use them under a health care provider’s guidance and adhere to the manufacturer’s instructions. Most health insurance plans do not cover the cost of light boxes.​
Key Considerations When Buying a Light Box​
Ask yourself these essential questions to find the best light box for your needs:​
Is it designed specifically for SAD? Avoid light therapy lamps intended for skin disorders—these emit high levels of UV light and can cause eye damage if used incorrectly. Only devices made for SAD will effectively target depressive symptoms.​
What is the light intensity? Brighter boxes (meeting the 10,000 lux standard) require less daily use to achieve results compared to dimmer models. Prioritize this intensity for optimal therapy.​
How much UV light does it release? Reputable SAD light boxes filter out most or all UV light. If unsure, contact the manufacturer for safety certifications.​
Is it eye-safe? Look for features that protect eye health, such as UV filters. If you have preexisting eye conditions, confirm suitability with your eye specialist.​
Does the style fit your lifestyle? Light boxes come in various shapes and sizes—some resemble upright lamps, while others are compact and portable. Portability is ideal if you travel during fall and winter. Since consistency is key to effectiveness, choose a design that’s convenient to use daily.​
Can you place it appropriately? Consider where you’ll use the light box (e.g., by your desk, couch) and what activities you’ll do during sessions (reading, crafting, watching TV). Ensure the placement allows you to maintain the recommended distance and exposure time.​