The Wirecutter Show – "Do SAD Lamps Actually Work?"

Released: February 25, 2026
Hosts: Christine Cyr Clisset, Caira Blackwell
Guest: Nancy Red (Wirecutter Senior Staff Writer, Health & Personal Care)

Episode Overview

This episode tackles a timely, much-asked question for winter: Do SAD lamps (light therapy lamps) actually work? Hosts Christine and Caira, with producer Rosie Guerin, dive into the science behind these popular winter wellness products, guided by health expert and Wirecutter reviewer Nancy Red. They explore when and how these lamps are effective, how to use them safely, and which specific models the Wirecutter team recommends based on years of hands-on testing.

Key Discussion Points & Insights

Living with Limited Sunlight & The Case for SAD Lamps

• Caira expresses personal struggles with darkness in winter, especially since living in a basement apartment.
• Christine points out the high price and uncertainty regarding SAD lamps’ effectiveness, prompting deeper investigation.
• SAD lamps’ technical term is "light therapy lamps," frequently called "SAD lamps" due to their popular use against Seasonal Affective Disorder (SAD).
  • “They're literally called SAD lamps for the saddies of the world.” (B, 01:41)

Understanding Seasonal Affective Disorder (SAD)

(04:05–08:15)

Nancy Red Explains:

• SAD is “a seasonal pattern of major depressive episodes," officially diagnosed by a physician as "depressive disorder with seasonal pattern." (A, 04:19)
• Many people experience “winter blues,” but for some, symptoms are severe and disrupt daily life.
• Sunlight is essential for maintaining mood, energy, and regulating melatonin—the hormone responsible for the sleep-wake cycle.
• Modern artificial lighting (especially overhead fluorescents) does not adequately mimic natural sunlight’s benefits.
• Light therapy aims to provide artificial light that’s bright enough to help restore a healthy circadian rhythm.

Quote:

“It’s just really difficult for humans to exist in comfort without sunlight. And that’s actually where light therapy comes in.” (A, 05:06)

Circadian Rhythm & Why Bright Light Matters

(06:15–08:01)

• The circadian rhythm (“your body’s internal clock”) is guided by light exposure.
• “Research since the 1980s has determined that circadian rhythms can actually be pushed back into alignment with morning bright light exposure.” (A, 06:36)
• Light therapy is most effective at 10,000 lux, a brightness far beyond typical home lighting.

Quote:

“Once you’ve experienced 10,000 lux, you can’t go back.” (A, 09:42)

Safety & Medical Guidance

(07:30–12:15)

• Nancy strongly advises consulting a doctor (or therapist) before starting light therapy.
• Light therapy lamps must filter UV light for safe indoor use—no sunscreen needed if the lamp is properly UV-free.
• “This is a medical device. Also, remember, parts of the world are very different. Like this is a different conversation in January in Alaska than it is in Southern Virginia.” (A, 14:00)

Sunlight vs. Lamp: Can You Just Go Outside?

(08:01–09:23; 27:27–28:10)

• Sunlight is always the preferred first strategy, but is often impractical due to weather, schedule, or location.
• Light therapy lamps serve as an alternative for those who can’t regularly access the sun.
• Nancy's low-commitment suggestion: Before buying, "Try at first putting on a parka, grabbing a hot drink, and just bask for 10 minutes if you can." (A, 27:27)

Mechanics: How to Use & What to Expect

(13:09–15:45)

• To be effective, use the lamp at 10,000 lux for ~30 uninterrupted minutes in the morning (ideally).
• The principal mechanism: early bright light exposure “pushes your circadian rhythm earlier,” alleviating the ‘jetlagged’ feeling of winter.
• Light therapy must suit individual needs and medical situations; it’s not a one-size-fits-all "mood lamp."

Quote:

“A light therapy lamp is not a miracle lamp. It’s not a mood lamp. It is a medical device.” (A, 14:36)

Who Should Avoid or Use with Caution

(15:55–17:28)

• Those with bipolar disorder (risk of triggering mania).
• Anyone with retinal diseases (macular degeneration, diabetic retinopathy).
• People on photosensitive medications (some chemo drugs, certain antipsychotics).
• Always consult with a healthcare provider who knows your case.

Wirecutter’s Top SAD Lamp Picks

(18:47–27:12)

How They Tested

• Wirecutter staff, led by Nancy Red, has tested over 30 lamps since 2017 (“evaluated over a hundred”).
• Tests focus on whether lamps deliver the required 10,000 lux, at what distance, UV filtering, heat output, positioning options, cord length, timers, and more.
• Not testing for medical efficacy (i.e., clinical results), but ensuring specs align with expert recommendations.

Memorable Moment:

“Are they slightly less technically therapeutically effective? Yes. But is it something that can work in a tiny apartment or a person’s budget or an aesthetic desire also? Yes. The one you will use is the one that you need to pick.” (A, 21:18)

The Four Picks

1. Carex Day-Light Classic Plus (Top Pick)

   • Most affordable, effective, and “can be positioned to mimic overhead lighting from the sun” (A, 22:55)
   • “It's huge; it's screaming, ‘I am being used under medical supervision. I have no aesthetic value, but I might be able to help you survive in life.’” (A, 22:26)
   • Best for efficacy; not the prettiest, but delivers results.

2. Northern Light Box Lite (Runner-Up)

   • Attractive, streamlined, warm light; large face allows for shorter sessions.
   • “If you are weighing efficacy, aesthetic and ease of use, it's definitely going to be the northern light box light.” (A, 24:17)
   • “You just look like a sun fairy.” (A, 24:37)

3. Beurer TL95

   • Very modern, “looks like it belongs in an Apple store.”
   • Emits a cool, white light that some may find less pleasant (fluorescent in feel).
   • Good option for tech-focused or minimalist aesthetics.

4. Verilux HappyLight (Budget Pick)

   • Compact, affordable: “For the price of one of our top picks, you can get two or three.” (A, 25:29)
   • Lower power (10,000 lux at 6 inches); better suited for longer, closer use.
   • Super portable, great for those wanting to try light therapy with minimal investment.

Key Quotes & Memorable Moments

• On efficacy and aesthetics:

  “If I really needed a sad lamp, I would use [the Carex] because I choose efficacy over aesthetics.” (A, 23:05)

• On home trials:

  “Do it for free. Even though I am the author of the guide to light therapy lamps, I am also a budget-oriented, nature-first person.” (A, 27:27)

• On the sun’s role in human well-being:

  “Tell me the person who does it feel just a little bit brighter once they've just had a moment in the sun?” (A, 12:30)

• On lamp choice:

  “The larger the light face, the better a chance you have of getting some benefit out of this in a shorter period of time.” (A, 24:17)

• On user experience:

  “You’re not going to have the Carex in your car, but the happy light just kind of fits into a lifestyle and a vibe.” (A, 27:02)

Listener Takeaways

• Talk to a knowledgeable health provider before starting light therapy, particularly if you have medical concerns or are on certain medications.
• Morning use is best: 30 minutes at 10,000 lux to help reset your circadian rhythm.
• Larger lamps with higher lux at longer distances provide more convenience and effectiveness—but choose the lamp that fits your space, needs, and budget.
• Nature comes first: If possible, use real sunlight before trying a lamp.
• SAD lamps can be a valuable tool for those struggling with winter blues, especially when incorporated into a regular morning routine.

Bonus: Nancy’s Favorite Recent Purchase

(28:15)
Nancy raves about discovering the “swim parka”: a coat with a towel lining, perfect for keeping kids warm (and cars dry) after swim lessons.

"I just wanted to know how I made it 44 years without knowing about this extreme towel upgrade that is the swim parka." (A, 29:13)

Conclusion

Christine and Caira reflect on Nancy’s steadfast recommendations, the importance of morning light for mood, and how to thoughtfully incorporate light therapy into their routines. Ultimately, the episode demystifies SAD lamps, balancing Wirecutter’s rigorous testing insights with practical, actionable advice—empowering listeners to make informed decisions this winter.

Important Segments & Timestamps

• 03:57 — Guest intro: Nancy Red
• 04:05–08:15 — What is SAD? Why sunlight matters
• 09:23–12:15 — How SAD lamps work, safety, and why UV filtering is critical
• 13:09–15:45 — Using the lamps for circadian rhythm reset, individualized recommendations
• 15:55–17:28 — Who shouldn't use SAD lamps (contraindications)
• 18:47–21:43 — How Wirecutter tests (and what they do/don’t test)
• 22:15–27:12 — Detailed rundown of top lamp picks, how to choose
• 27:27 — Nancy’s advice for trying light therapy without buying a lamp
• 28:15 — Favorite recent purchase: the swim parka

For more information and Wirecutter’s recommendations, visit nytimes.com or consult the show notes.