4 Best Bright Light Therapy Lamps to Get You Through the Winter

"When should I use my bright light therapy lamp? You should use it every morning (as soon as possible after waking up) during the months when you experience SAD symptoms. It is not advised to use a bright light therapy lamp in the afternoon or evening, as it can mess with your circadian rhythm/sleep cycle. You should try to use it for 20-30 minutes each day."

"How close should I be to my lamp? You should sit about 16-24 inches away. Can I do other things during a bright light therapy session? Yes, you should avoid looking straight at the lamp and can do other things while sitting in front of it, like reading or eating breakfast. You can even going through your morning routine (brushing your teeth, doing your hair, etc.) if you set it up in your bathroom (which is what I do)."

Use the bright light therapy lamp every morning as soon as possible after waking during months with seasonal affective disorder (SAD) symptoms. Avoid using the lamp in the afternoon or evening because it can disrupt the circadian rhythm and sleep cycle. Aim for sessions of about 20–30 minutes each day. Sit approximately 16–24 inches from the lamp. Do not look straight at the lamp; perform other activities while using it, such as reading, eating breakfast, or completing a morning routine. A bathroom setup can facilitate simultaneous grooming tasks while receiving therapy.

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