As the clocks go back and the evenings draw in, plenty of people notice their energy and mood dipping too. For some, it's more than a passing case of the winter blues, and that's when knowing how to deal with seasonal affective disorder really matters.
This guide covers what SAD is, how light boxes work, what the research says about seasonal affective disorder and light therapy, and the everyday habits that can help. We'll also explain where LED skincare fits in (and where it doesn't), because the two are easy to mix up.
What Is Seasonal Affective Disorder?
Seasonal affective disorder (SAD) is a type of depression that follows a seasonal pattern. For most people, symptoms start in autumn or early winter and ease in spring and summer, which is why it's often called winter depression.
The NHS lists symptoms including low mood, losing interest in things you usually enjoy, and difficulty concentrating. Many people with winter SAD also find they're
- more tired and sleeping more than usual
- hungrier and eating more than usual
- feeling restless or irritable
- feeling guilty, hopeless or worthless
Feeling flat for a few days in January isn't the same thing. The NHS says you may be diagnosed with SAD if you've had depression symptoms at a particular time of year for two years or longer, so if this pattern sounds familiar, it's a good idea to speak to your GP.
Why Shorter Days Can Affect Mood and Sleep
Nobody knows exactly what causes SAD, but reduced daylight is thought to play a central role. Two hormones come up again and again: serotonin, which helps regulate mood, and melatonin, which helps regulate sleep.
The NHS explains that less daylight in winter may cause changes to brain chemicals like melatonin and serotonin, which affect mood and sleeping patterns (your circadian rhythm). In other words, your body clock can struggle to keep pace with shorter days.
That's the thinking behind light therapy. If a lack of light is part of the problem, adding bright light at the right time of day may help.
How Do Seasonal Affective Disorder Lamps Work?
A SAD lamp, also called a light box, gives off a very bright, white light designed to mimic outdoor daylight. The standard recommendation is 10,000 lux, and the US National Institute of Mental Health describes these boxes as about 20 times brighter than ordinary indoor light.
The important detail is that this light works through your eyes. You sit near the lamp with your eyes open (without staring into it), and researchers believe the light acts on specialised light-sensitive cells in the eye that connect to the brain's body clock.
It's thought that this kind of light may cause a chemical change in the brain that lifts mood and eases other SAD symptoms, such as feeling tired most of the time and sleeping too much.
What the research says
Light therapy has been a mainstay of SAD treatment since the 1980s. A 2020 meta-analysis of 19 randomised controlled trials found that bright light therapy outperformed placebo for depression symptoms, although the authors noted that most studies were small and varied in quality.
When it comes to light therapy, winter depression is where the evidence is strongest. Even so, the NHS says light therapy isn't usually available on the NHS because there isn't enough evidence to tell whether it's effective, though many people find it helps their symptoms.
In other words, light therapy can be a useful tool, but it isn't the only one. It tends to work best as part of a plan you've agreed with a health professional.
How to Deal With Seasonal Affective Disorder Day to Day
Light therapy is only one piece of the picture. These everyday habits can make the darker months feel more manageable, and most of them come straight from the NHS's own self-care advice.
- Get outside in daylight. Try to go outside in the daytime every day, even if it's just a short walk at lunchtime.
- Keep moving. Regular exercise is good for both mood and sleep.
- Stay connected. Keeping in touch with friends and family helps, even when you feel like hiding away.
- Keep doing what you enjoy. It's tempting to let hobbies slide in winter, but they can give your week some structure.
- Ask about treatment. Talking therapies such as cognitive behavioural therapy (CBT) and antidepressants are both used to treat SAD. If you're 18 or over (or 16 or over in some areas), you can refer yourself to NHS Talking Therapies without seeing a GP first.
Why Good Sleep Matters When the Days Are Short
Sleep and mood are closely linked, and the connection runs both ways. A 2021 meta-analysis of 65 randomised controlled trials involving 8,608 people found that improving sleep quality led to a medium-sized reduction in depression symptoms, along with improvements in anxiety and stress.
The researchers also found that bigger improvements in sleep went hand in hand with bigger improvements in mental health. That doesn't make sleep a cure, but it does make it worth protecting.
With SAD, though, better sleep doesn't necessarily mean more of it. Sleeping more than usual is a common winter symptom, so the aim is regular, good-quality sleep rather than extra hours in bed.
Simple habits help, and the NHS suggests going to bed and waking up at the same time every day and avoiding phones and other devices right before bed.
If you're curious about how different kinds of light affect sleep, our article on red light therapy for sleep looks at the research in more detail.
If sleep problems are persistent, speak to your GP. Approaches such as CBT for insomnia are designed to improve sleep without relying on medication.
LED Face Masks vs SAD Lamps: Not the Same Thing
Because both involve light therapy, it's easy to assume an LED face mask and a SAD lamp do the same job. They don't.
A SAD lamp delivers bright white light to your eyes to influence your body clock. An LED skincare mask uses red and near-infrared light on the skin, and it's designed for skin rejuvenation rather than mood.
Mayo Clinic advises checking that any light box you buy is made specifically to treat SAD, because lamps designed for skin are a different category entirely. So if you're looking for help with seasonal low mood, an LED face mask isn't a substitute for a SAD lamp or for professional support.
Where an LED mask can earn its place is in your skincare routine.
Giving Your Skin Some Attention Through the Winter
Darker months often mean more time indoors with the heating on, and many people find their skin looks duller and feels drier by midwinter. If you're building a steadier winter routine, a few minutes of skincare can be a simple, consistent part of it.
The AURA LED Light Therapy Face Mask uses red (630nm) and near-infrared (830nm) light in a 6-minute treatment. Red light technology has been clinically shown to help reduce the appearance of fine lines and wrinkles and improve skin firmness, and Maysama recommends using the mask three to five times a week.
For dull-looking winter skin, the Vitamin C Exosome Serum is formulated to visibly brighten uneven-looking skin tone. Apply it in the morning, then follow with moisturiser and sunscreen.
If you're sensitive to light, get light-induced headaches or take medication that increases light sensitivity, check with your GP or pharmacist before using any light-based device. That applies to SAD lamps and LED masks alike.
Brighter Days Ahead
Learning how to deal with seasonal affective disorder usually means combining a few things rather than relying on one. Bright light in the morning is one of the best-studied options, and it works best alongside daylight, movement, steady sleep and support from a professional.
An LED mask won't replace a SAD lamp, but it can be a small, consistent act of self-care for your skin through the darker months. Explore Maysama's LED beauty devices to find the right fit for your routine.B
