When the days get shorter, the air gets colder, and it feels like the sun has permanently ghosted you, it’s easy to feel a little… well, blah. I don’t know about you, but as much as I love cozy blankets, hot chocolate, and snuggly sweaters, winter has a sneaky way of draining my energy and putting a damper on my mood. I can already start to feel it creeping in!
I used to brush it off as just “winter grumpiness” or cabin fever—until I realized that I wasn’t alone. Lots of women (and moms, especially!) deal with what’s known as Seasonal Affective Disorder (SAD) or, more casually, the “winter blues.” You know the drill: low energy, irritability, trouble concentrating, and feeling unmotivated to do the things you normally love. Sound familiar?
Thankfully, there are ways to help combat these feelings. And one of the most popular tools is a seasonal depression lamp (also called light therapy lamps). If you’re rolling your eyes and thinking, “How is a lamp going to help me?”—trust me, I was skeptical, too. I began researching and the more I learned about how light therapy works, I decided I didn’t have anything to lose and to give it a try. Let me tell you – it has completely changed my winters!
In an effort to help other woman curious about light therapy too, I decided to write a quick article about my experience and what I have learned! Here’s everything you need to know about seasonal depression lamps, how they can help, and a few other tips to keep your spirits up during what sometimes feels like the never-ending winter months.
What Exactly Is a Seasonal Depression Lamp?
A seasonal depression lamp is designed to mimic natural sunlight! You might not realize how much your mood is tied to the sun until it starts disappearing for 16 hours a day. (Thank you, winter!) Light therapy lamps emit a bright, UV-free light that’s much stronger than your average light bulb—somewhere around 10,000 lux. That’s bright enough to simulate natural daylight, which is a big deal for helping your brain and body reset during darker seasons.
When natural sunlight hits your eyes, it triggers a chain reaction in your brain. Light helps regulate your body’s production of serotonin (the hormone tied to happiness!) and melatonin (the sleep hormone). Without enough light exposure, your serotonin levels can drop, leaving you feeling down, while your melatonin can spike at the wrong times, making you feel like you want to hibernate. In other words – your body get’s all out of whack, which also explains why it’s so hard to get out of bed when it’s still pitch-black at 7 a.m.!
Enter the seasonal depression lamp. Sitting in front of this bright light for just 20-30 minutes a day can help trick your body into thinking you’re soaking up some real sunlight. And honestly? It works.
How to Use a Seasonal Depression Lamp
Using a light therapy lamp isn’t complicated, which is perfect for us busy moms who already have 50 things on our to-do lists. Here are a few quick tips:
Find the Right Spot: Set up the lamp about 16-24 inches away from your face. Most people like to use it while they’re having their morning coffee, reading, journaling, or working at their desk.
Use It in the Morning: The earlier in the day, the better. Exposure to bright light in the morning can help reset your internal clock and give you that much-needed boost of energy to start your day.
Be Consistent: Light therapy isn’t a one-and-done solution. Most experts recommend using the lamp daily during fall and winter to see the best results.
Check the Brightness: Look for a lamp that provides at least 10,000 lux. Anything dimmer might not be as effective.
Don’t Stare Directly at It: You don’t need to look directly into the light (please don’t!)—just let it shine near you while you go about your morning routine.
Why Moms Love Seasonal Depression Lamps
If you’re a mom, you already know that you set the tone for the whole household. When you’re feeling down, overwhelmed, or just plain exhausted, it can ripple through the family. That’s why taking care of yourself during the winter isn’t selfish—it’s necessary. Feeling like you’re drowning (or just keeping your head above water!), doesn’t do anyone any good!
Light therapy lamps are a simple, no-fuss way to boost your mood and energy without needing to carve out a lot of time or money. It’s easy to incorporate into something you already are doing during your day! And let’s be honest: it’s hard to get outside for fresh air and sunshine when you’re bundling up kids, battling runny noses, and dodging icy sidewalks.
Using a seasonal depression lamp feels like a small act of self-care, but it can make a big difference in how you feel. Personally, I love turning mine on while I sip my morning tea and scroll through my planner in the morning. It’s 20 minutes of “me time” that helps me feel more awake, balanced, and ready to take on the day—grocery lists, carpool chaos, and all.
Other Simple Ways to Beat the Winter Blues
While a seasonal depression lamp is a game-changer, it’s just one piece of the puzzle. Here are a few other ideas to take care of yourself and keep those winter blues at bay:
Move Your Body (Even When You Don’t Feel Like It): Exercise can be hard to prioritize when it’s cold and dark, but even 15-20 minutes of movement can boost your mood. Try dancing to your favorite playlist, following a quick YouTube workout, or bundling up for a brisk walk. Make a promise to yourself to move each day – and then don’t break it!
Get Outside When You Can: On those rare sunny winter days, make it a priority to step outside—even if it’s just for a few minutes. The combination of fresh air and sunlight can work wonders.
Nourish Your Body: Focus on warm, comforting meals that also give your body the nutrients it needs. Think hearty soups, lean proteins, and lots of colorful veggies. Especially during those busy seasons (hello the holidays!) be sure to have some quick, no-brainer options on hand.
Stay Social: It’s so easy to hole up during winter, but connection is huge for mental and emotional health. Schedule a coffee date with a friend, join a book club, or host a cozy game night at home. Don’t dismiss the importance of having adult friendships or other important relationships! Friends make life so much better. Get out there!
Make Time for Things That Bring You Joy: Whether it’s reading, baking, crafting, or binge-watching a favorite show, prioritize activities that make you feel happy and relaxed. Carve out some time each week – to guilt free – partake in something just for fun.
Winter Doesn’t Have to Win
If you’ve been dreading winter, I get it. But the good news is that you don’t have to suffer through it. A seasonal depression lamp is such a simple tool, but it can make a world of difference in how you feel—body, mind, and mood.
So if you’re feeling those winter blues creeping in, consider giving light therapy a try. Pair it with a little movement, healthy habits, and time for yourself, and you might just find that winter feels a little brighter this year.
You deserve to feel good, mama. Even when the sun’s hiding, you’ve got this!
