SAD? Get a Happy Light! (Blue light therapy for Depression and Seasonal Affective Disorder)

Whenever I try to explain my Happy Light to new people, they never understand (at first) what makes it different from any other light bulb, but I would swear on my life that it is. As a matter of fact, I’d go as far as saying that it HAS saved my life. 

Back when I first moved to North Carolina, and experienced my first proper winter (as a sunny South Florida native), I was miserable. Not because it was cold and my heater was broken (ok that probably factored in), but because it was dark. Like I said, I was raised in South Florida where the sun shines year round and we are known to even have “sun showers” (rain while it is still bright as day outside). So when Seasonal Affective Disorder took hold of me in my dimly lit apartment with exactly one window, one lamp per room, and zero overhead lights, I didn’t recognize it. 

I felt sluggish. Unmotivated. Sad (which is also ironically, or perhaps intentionally, also the abbreviation for the disorder). No matter how many outdoor walks I took or how close I sat next to the window with open blinds, I could not get enough sunlight. If you’re asking yourself if I’m a plant and need light to photosynthesize, unfortunately I am not (although I would love the opportunity to create my own sustenance, but I digress). I do, however, need sunlight to sync my circadian rhythm, create vitamin D, and boost serotonin (and you do too)¹. 

Seasonal affective disorder, also known as SAD, is a type of depression that occurs during certain seasons, typically during the fall and winter months. It is believed to be caused by a lack of sunlight, which can disrupt the body’s natural rhythms and lead to feelings of sadness, hopelessness, and low energy.

If any of the above resonates with you, and you are unable or unwilling to move to Florida for year-round adequate natural light, put a Happy Light at the top of your wishlist. Instinctively, I knew this was the answer when I craved visiting a greenhouse just to feel warmth and light again, but I didn’t know artificial lights that mimic the sun (without the associated risks for skin damage) already existed for homes too. 

Happy Lights like mine use blue light therapy. Exposure to the bright blue light is meant to act like a morning dose of sunlight and decrease the body’s production of melatonin (a hormone that makes you sleepy at bedtime). While the pathophysiology of blue light therapy is still being studied (and there are currently mixed results in its efficacy in human trials²), mouse studies show a promising role for blue light therapy in treating depressive symptoms in those that are light deprived^3,4 and support the theory that light is linked to mood⁵. 

I like to incorporate using my Happy Light into my morning routine during the winter. Instead of waking up and reaching for my phone, I roll out of bed to sit at my desk for some morning blue light therapy while I work towards one of my personal goals (like reading a chapter of a book, or writing a blog post like this one). I’ve effectively started my day with a boost to my mood and already made progress towards a personal goal, giving me the boost I need to take on a dreary, dark winter day. 

When using blue light therapy for depression, speaking with a mental health professional to determine the best treatment plan for your individual needs is important. Medication and cognitive behavioral therapy may still be important parts of some treatment plans, and those with underlying eye conditions should be cautious of overexposing themselves to bright light. A healthcare professional can help you decide what is best for your specific circumstances. 

While the fact remains that scientists aren’t exactly sure how blue light therapy for depression works yet, and it may not work for everyone, I know that having the option to bring light into the darkness has made a positive impact on me.