SAD Lamps: How Light Therapy Can Support Winter Energy and Wellbeing

During winter in London, many people experience lower energy, disrupted sleep, and changes in mood. Shorter daylight hours, overcast weather, and long periods spent indoors—particularly common in areas such as Islington—can significantly affect how the body regulates energy and alertness. One increasingly popular tool for managing these challenges is the use of SAD lamps, also known as light therapy lamps.

At Angel Chiropractic, we often discuss simple, supportive strategies that help patients maintain energy and resilience during the winter months, alongside spinal and nervous system care.

What Is a SAD Lamp?

A SAD (Seasonal Affective Disorder) lamp is a medical-grade light therapy device designed to mimic natural daylight. Unlike standard indoor lighting, SAD lamps emit bright, full-spectrum light—typically around 10,000 lux—without harmful UV rays.

These lamps are commonly used during autumn and winter when exposure to natural sunlight is limited.

How SAD Lamps Work

Light exposure plays a critical role in regulating the body’s internal clock (circadian rhythm). When daylight is reduced, the brain may produce more melatonin, the hormone associated with sleep, leading to:

  • Persistent tiredness

  • Difficulty waking in the morning

  • Reduced motivation and focus

  • Low or flat mood

Using a SAD lamp in the morning helps signal to the brain that it is daytime, supporting healthier hormone regulation and improved alertness.

Benefits of SAD Lamps During Winter

When used correctly, SAD lamps may help:

  • Improve energy levels and daytime alertness

  • Support more consistent sleep patterns

  • Reduce feelings of low mood linked to seasonal changes

  • Improve concentration and mental clarity

Many people in London find that even short daily exposure can make winter mornings feel more manageable.

How to Use a SAD Lamp Safely and Effectively

For best results:

  • Use the lamp in the morning, ideally within the first hour of waking

  • Sit approximately 30–60 cm from the light (follow manufacturer guidance)

  • Use for 20–30 minutes daily

  • Do not stare directly into the light

Consistency is more important than duration. Regular daily use tends to produce better results than occasional longer sessions.

If you have a diagnosed eye condition or are taking photosensitising medication, professional guidance is recommended before use.

SAD Lamps and Physical Health

Low energy during winter often leads to reduced movement, poor posture, and prolonged sitting—all of which can contribute to back pain, neck pain, and stiffness. Supporting energy levels can indirectly improve physical health by making it easier to maintain movement routines and posture awareness.

When combined with regular movement, daylight exposure, and spinal care, light therapy can form part of a well-rounded winter health strategy.

A Balanced Approach to Winter Wellbeing

While SAD lamps can be helpful, they work best as part of a broader approach that includes:

  • Regular movement and spinal mobility

  • Good sleep habits

  • Exposure to natural daylight when possible

  • Professional support for posture and musculoskeletal health

Winter is about maintaining balance rather than pushing the body to extremes.

Supporting Your Health This Winter in Islington

If winter fatigue, stiffness, or recurring aches are affecting your quality of life, addressing spinal health and nervous system function can make a meaningful difference. Combining supportive tools such as SAD lamps with chiropractic care helps many patients feel more resilient throughout the colder months.

Book an appointment at Angel Chiropractic in Islington to support your energy, posture, and overall wellbeing this winter. To book an appointment click here, or call us on 02072882999.

Brian BambergerAngel Chiropractic Islignton