Feeling Low This Winter? How Light Therapy Can Lift Your Mood and Restore Your Energy

Written By Thrive Postpartum and Family
Understanding Light Therapy for Seasonal Affective Disorder (SAD)

If winter hits you hard every year, you’re not alone. As the days shorten and sunlight fades, many people begin to feel their energy dip. Sleep becomes irregular. Motivation disappears. Mornings feel unusually heavy. At Thrive Postpartum, Couples, and Family Therapy, we hear the same phrase every winter: “I’m just not myself once the sun disappears.”

What you’re feeling may be Seasonal Affective Disorder (SAD) — a form of depression that follows the seasons. The good news is that light therapy, also called bright light therapy, is one of the most effective, research-supported treatments available. When used correctly, it can reset your internal clock, boost your mood, and help you feel like yourself again.

This guide breaks down why light therapy works, how to use it safely, and how to choose a lamp that actually makes a difference.

Why Light Therapy Works

When fall and winter arrive, sunlight decreases dramatically, especially here in Illinois. This shift affects your:

Circadian Rhythm

Morning light helps regulate your sleep–wake cycle. When that light disappears, everything feels “off.”

Serotonin Levels

Bright light increases serotonin—your brain’s natural mood stabilizer.

Melatonin Production

With less daylight, melatonin stays higher during the day, making you groggy or unfocused.

Many Thrive clients describe winter as “walking around in a fog.” Light therapy activates the brain in ways regular indoor lighting cannot.

What Seasonal Affective Disorder Can Look Like

Case Example #1: “Everything feels heavier.”
A mom of a six-month-old shared that by 3 pm she had no energy left. She wasn’t sad—just flat. After using a 10,000-lux lamp every morning at breakfast, her energy lifted and her “winter crashes” eased within two weeks.

Case Example #2: “I can’t wake up.”
A teacher in couples therapy noticed he hit snooze six times every morning once daylight savings ended. Light therapy helped regulate his mornings and show up more present with his partner.

Case Example #3: “Winter makes my anxiety worse.”
A pregnant client said the darkness made her feel wired and on edge. Morning light therapy helped stabilize sleep and reduce her anxiety spikes.

Stories like these are incredibly common. The brain truly responds to light.

Why 10,000 Lux Matters

You may see lamps labeled “bright,” “daylight,” or “full spectrum,” but what you need for SAD is 10,000 lux at about 16–24 inches from your face.

Also important:

  • Choose UV-free lamps
  • Avoid tanning lamps
  • Pick models that have been safety tested

How to Use Light Therapy Safely and Effectively

Most clinicians recommend:

  • Intensity: 10,000 lux
  • Timing: Within 30–60 minutes of waking
  • Duration: 20–30 minutes
  • Distance: 16–24 inches away
  • Position: Keep the lamp angled slightly to the side—do not stare directly into it
  • Consistency: Daily use, including weekends

Most people feel improvement within 1–2 weeks.

If you have bipolar disorder, eye conditions, or take medications that increase light sensitivity, check with your provider before starting.

Lamps That Actually Work

Look for lamps that offer:

  • 10,000 lux
  • UV filtering
  • Adjustable angles
  • A sturdy base

Reliable brands include:

How to Make Light Therapy Part of Your Real Life

  • Pick a lamp you will actually use.
  • Keep your lamp in a realistic spot—kitchen counter, bathroom vanity, desk.
  • Use it during normal morning routines: breakfast, emails, skincare.
  • Move farther away if you experience headache or irritability.
  • Pair it with other supportive habits: morning outdoor light, movement, hydration, consistent sleep.

Light Therapy During Pregnancy or Postpartum

Many pregnant or postpartum clients at Thrive find light therapy incredibly helpful for stabilizing mood and boosting daytime energy in winter. It is often considered safe, but always check with your provider first.

When Light Therapy Isn’t Enough

Light therapy is powerful, but it’s not a substitute for full mental health support. If you’re experiencing:

  • Persistent sadness
  • Loss of interest in daily activities
  • Significant sleep changes
  • Difficulty functioning
  • Relationship stress
  • Increased anxiety or irritability

Our Thrive therapists are here to help. We support individuals navigating:

  • Seasonal Affective Disorder
  • Postpartum depression or anxiety
  • Grief and mood changes
  • Parenting stress
  • Relationship strain
  • Winter burnout

You do not have to white-knuckle your way through this season.

You Deserve to Feel Better This Winter

Light therapy is one of the simplest ways to help your brain feel the way it does in summer. When used correctly, it supports mood, energy, focus, and emotional steadiness.

If you’re unsure which lamp to buy or want guidance on using light therapy safely, our team at Thrive Postpartum, Couples & Family Therapy is here to help.

Thrive Postpartum and Family
Next

Healing with a Therapy Dog: Connection, Comfort, and Nervous System Regulation