The SAD Toolkit To Beat The Winter Blues
I must have been a reptile in another life. The joy I derive from basking in the sunshine feels innate, or perhaps, like almost half of the British population (according to Forth), I am simply vitamin D-deficient.
Featured in this article
Whether or not that is the case, I am certainly experiencing SAD. And not the TikTok trend of using make-up to look like I’m crying. I am referring to Seasonal Affective Disorder, a condition in which I have self-diagnosed myself, but certainly rings true in my life. “Seasonal Affective Disorder, or SAD, is a form of depression caused by reduced light exposure,” explains Dr Kaywaan Khan, private GP. “When there is less natural daylight, the body’s melatonin and serotonin levels change, which affects our mood, sleep and energy levels.”
While I welcome cosy winter clothing, I find my mood is intrinsically linked to the amount of daylight that I see, feel and experience. Yet this is not hugely conducive to living in the UK, where warmth and sunlight can be severely lacking. Which is why I have called in reinforcements.
In lieu of packing my bags and heading to warmer climes, I have long used a sunrise alarm clock to at least pretend that there is luminosity when I wake up. However, after consulting two experts in the mental health field, my SAD toolkit now includes additional gadgets too, like an infrared sauna blanket, light therapy glasses and a SAD lamp atop my desk. Dr Bijal Chheda says, “Light therapy has become the first-line treatment recommended by healthcare professionals.”
In this article:
See the products in my SAD toolkit below, but also consult your GP for dedicated support and routine check-ups.
The SAD lamp
Illuminating the darkest of winter days, Lumie’s chic Task lamp emits 10,000 lux of bright light therapy, transforming 4pm nights with mood-boosting, energy-enhancing luminosity. Vogue’s fashion news editor Daniel Rodgers believes keeping this on his desk has been “life-changing”. He explains, “I no longer experience that post-lunch slump. I feel like my serotonin is immediately boosted when I turn it on.” Professor Roos explains how this works. He says, “SAD lamps attempt to mimic natural sunlight and can increase serotonin, a neurotransmitter associated with mood. It will not significantly help with vitamin D production, though, and so is not an answer on its own. The lamp, if used in the morning, can help normalise sleep-wake cycles, which can be disrupted in those with SAD.”
But there are benefits beyond the condition. Dr Chheda reveals, “While the primary focus is on depression rather than anxiety specifically, some people do find that improving their low mood helps reduce anxiety symptoms.”
The light box
The Beurer TL30UK SAD Lamp is one of the most popular light boxes on the market, packing a powerful illumination for such a compact tablet-like size.
But how does it work for SAD? “When you sit in front of a light box, the bright light stimulates your hypothalamus, a part of your brain that controls hormonal and emotional balance”, explains private GP Dr Kaywaan Khan. “This exposure reduces melatonin production, which helps you feel more alert, and increases serotonin production, the neurotransmitter that regulates mood. By restoring your body’s natural day-night rhythm during darker months, light therapy helps rebalance these chemical processes. Most light boxes are medically approved devices that filter out harmful UV light, so they’re safe to use regularly. The intensity is measured in lux, with stronger lights typically producing better results.”
According to mental health expert and consultant psychologist, Dr Bijal Chheda, you should sit in front of it “for around 30 minutes to an hour each morning.”
The sunrise alarm clock
Lumie Bodyclock Shine 300
Seasonal Affective Disorder is real, especially when you’re an office worker heading to work and departing in darkness. Sunrise alarm clocks are designed, as the name suggests, to mimic sunrise to wake you up gradually in the morning – boosting mood, energy and providing sleep regulation in the process – while at night you can imitate sunset to lull you into a sound slumber. Lumie is one of the best-known brands in the category, and the Bodyclock Shine 300 provides many different light settings as well as the added bonus of FM radio.
The light therapy glasses
Luminette 3 Light Therapy Glasses
In the emerging field of light therapy glasses, there is one brand that reigns supreme: Luminette. The wearable tech means that you can feel the benefits of illumination on the move, and there are three different intensities (500, 1000, and 1500 lux) to boost mood.
GP Dr Kaywaan Khan details, “Light therapy glasses work on the same principle as SAD lamps, wherein they emit a controlled amount of bright light into the eyes to stimulate serotonin production. The main advantage is convenience, as you can wear them while working or moving around, instead of having to sit in front of a SAD lamp. For best results, they should provide a light intensity of around 10,000 lux and be used in the morning. For mood-related conditions like SAD, white or full-spectrum light remains the best option.”
While the Luminette specs don’t reach this level, they underwent an independent clinical trial to prove they had equivalent benefits. Yet consultant psychologist Dr Bijal Chheda reveals on the topic of light therapy glasses as a whole, “research on their effectiveness compared to traditional light boxes is still emerging.”
The Vitamin D supplement
Why it’s Vogue-approved: For Seasonal Affective Disorder (SAD), the experts agree that vitamin D can make a huge difference. Consultant psychologist Dr Bijal Chheda explains, “Adequate vitamin D intake can help manage symptoms.” An easy-to-use, peppermint-infused spray, Bare Biology’s Vitamin D3 with K2 offers 4,000IU of vitamin D3 that has been sustainably sourced from algae. Consider it a refreshing way to start your day.
The sauna
Polar Recovery
Polar Recovery Nova 2 Person Infrared Sauna
The heat aspect in the wellbeing double act of contrast hot and cold therapy, saunas have an extensive list of benefits, one of which is their impact on SAD. First and foremost, on mental health. Dr Chheda tells us, “Saunas can provide a mindful environment, away from screens and daily stressors, to allow people to slow down and reconnect with their body. In terms of the nervous system, the combination of heat, relaxation and solitude can promote a sense of calm and increase mood. They work best as part of a wider self-care routine that includes rest, hydration, healthy movement and time outdoors.” This is confirmed by Professor Roos, who also spotlights the physical effects. “Saunas are brilliant and have several health benefits, including boosting immunity, helping with longevity and with mental health. Moving from hot to cold and back gives the autonomic nervous system a proper work-out and helps to promote relaxation, which may help reduce some symptoms of anxiety and depression. The rush from cold exposure causes endorphin release, hormones which improve mood. Using a sauna also contributes to better sleep, which can be beneficial for those with SAD.” Those with low blood pressure, heart problems, or respiratory issues should consult their GP before using.
If you don’t have the space for a fully-fledged sauna in your home, an infrared sauna blanket is more space-saving but packs many of the same benefits. Vogue contributor Hannah Coates has reviewed the top models here, but honourable mention goes to MiHIGH (£235).
The running shoes
Nike
Alphafly 3 ‘Eliud Kipchoge’
Running is the most accessible sport in existence. All you need is a pair of solid shoes, and you can start pounding the pavements. There is no skill required; just put one foot in front of the other. And while it may seem daunting at first, the more you do it, the easier it becomes. Exercising has many benefits for SAD, both physical and mental health. Professor Jonathan Roos informs, “Getting outdoors for a run and exercising will activate serotonin release, set the circadian rhythm and ensure some light exposure. Social interactions are also helpful, so running with a group or joining an exercise class can help reduce social isolation and other contributing factors to depression.” But what’s more, this can also combat lethargy. Dr Khan says, “In colder months, the body redirects blood flow away from muscles and skin to protect essential organs, often leaving us feeling lethargic, with tight muscles and dry skin. Taking part in activities that help get the blood flowing can counteract this effect. Massage therapy, for instance, warms up the body and increases circulation, loosening tight muscles. Hot yoga, Pilates and HIIT (high-intensity interval training) are also great for boosting energy and improving overall fitness.”
These trains from Nike are the shoes worn by Eliud Kipchoge when he broke the world marathon record in Berlin, completing 26.2 miles in 2 hours 1 minute and 39 seconds. If you are going to take up running, you might as well give yourself the best possible advantage in nailing your own personal best and follow in his footsteps with the Alphafly 3s.
The mushroom
DIRTEA Performance Powder
A more unusual inclusion than the traditional SAD cures, Cordyceps mushrooms were recommended by Professor Jonathan Roos. He explains, “I advocate for using Cordyceps mushrooms to help with getting through the winter months. Mental health is a spectrum, and even those without a formal SAD diagnosis may have elements of it. Using cordyceps mushrooms can mimic testosterone and help to reduce brain fog and enhance libido and energy.” DIRTEA pairs the supercharged shroom with organic B12 to double down on the energy boost, all without the crashes associated with caffeine.
FAQs
“Seasonal affective disorder (SAD) is a genuine form of depression, not simply ‘the winter blues’, and it affects millions of people each year,” explains Dr Bijal Chheda. “It is tied to the changing seasons. Most commonly, it begins in autumn and continues throughout the winter months, when daylight hours are shorter.” She adds that “Common symptoms include low mood, lack of energy and little interest in hobbies or daily activities,” which may be more acute for those who are neurodivergent. “They may experience SAD more intensely due to sensory sensitivity with changes in light, temperature and daily routine. For example, with autism, shorter days and darker environments may disrupt a person’s pattern of predictability, which can result in increased anxiety, fatigue or mood swings. With ADHD, the drop in sunlight may lead to reduced dopamine and serotonin levels, which can worsen difficulties with motivation and emotional regulation.”
Dealing with SAD is a multipronged approach. “Sunlight is a natural mood booster and energiser, helping to produce serotonin and regulate your body’s internal clock,” says Dr Kaywaan Khan. “During winter, sunlight is limited, so it’s important to try and make the most of it for 20-30 minutes daily, facing east or near a window. Try to spend time in nature during the brightest part of the day, even if it’s cold. This will help keep energy levels high throughout the day and boost endorphins (the ‘happy hormones’).”
Beyond maximising the sunshine, all experts agree that vitamin D supplementation can help manage symptoms. Dr Chheda also references cognitive behavioural therapy (CBT) with Neurofeedback to “enhance cognitive performance, emotional regulation, memory, attention and stress management skills” and says severe cases may benefit from prescribed antidepressant medication.
Pay attention to your sleep schedule, Dr Khan tells us. “If your energy levels are low and you’re experiencing fatigue, you may think the answer is to sleep more. This is because your body clock doesn’t align with your sleep-wake cycle. Its natural circadian rhythm becomes disrupted, and its ability to regulate energy levels throughout the day is impaired. That’s why it is so important to create a sleep schedule and aim for eight hours of good sleep per night, even on weekends. To achieve this, avoid caffeinated drinks, alcohol, and large meals two to four hours before bedtime, as these can cause an energy spike that leads to disrupted sleep.”
Do SAD lamps work for anxiety? How does SAD light therapy work?
“SAD lamps have proven effectiveness, and research now considers bright light therapy the first-line treatment for this condition,” stresses Dr Chheda. But she wants to make it clear that this alone may not be as effective. “They work best when combined with a schedule, tailored to support our emotional wellbeing, from regular exercise, talking therapies and a consistent sleep schedule. It’s also important to ensure that SAD lamps are used correctly for around 20 to 30 minutes in the morning, at a distance recommended by the manufacturer, to avoid sleep disruption.”
Do light therapy glasses work? What about blue light glasses? Does red light therapy work?
According to Professor Roos:
- Light therapy glasses: “These are designed to provide light exposure while allowing mobility. Early studies indicate that they can be effective for some people with SAD and other mood disorders, but results can vary. It works by the same principle as the lamp.”
- Blue light glasses: “These glasses are designed to filter blue light from screens, which may reduce eye strain and improve sleep quality. However, they do not substitute for light therapy intended for SAD treatment.”
- Red light therapy: “This therapy can reduce inflammation and also aid in pain relief, but it has not been proven to be particularly effective for SAD.”
Blue light glasses may be helpful is by improving sleep health. Dr Chheda explains, “When combined with other sleep strategies, blue light blocking can help reduce anxiety and improve sleep. Though I would recommend a screen-free environment to my patients for 30-60 minutes before bedtime, to allow your body to naturally produce the sleep hormone (melatonin).”
Do saunas work? Do they help with cold?
Saunas are another multi-tasking solution that can help with SAD both physically and mentally. Dr Khan reveals, “Saunas are a great way to stimulate heat shock proteins that help combat illness, anti-ageing and lower stress responses. Saunas can temporarily open nasal passages and ease breathing if you experience congestion. The increased blood flow can also support the body’s immunity and stress response, promoting overall recovery and relaxation. Regular saunas also increase circulation, delivering oxygen and nutrients more efficiently to the skin’s surface, which can give it a healthier appearance.”
While the body responds physically, the mindful sauna environment can be incredibly beneficial too. “For the mind, 15 minutes of sauna, three to four times a week for most healthy adults can reduce cortisol levels and help the body release endorphins (‘the happy hormones’),” continues the GP. “After every session, be sure to rehydrate well as saunas do cause fluid loss through sweating. If you have an underlying medical condition, such as low blood pressure, heart problems, or respiratory issues, please do check with your GP before beginning regular sauna use to make sure it’s suitable.”
The SAD gadgets included in this edit have become staple parts of my own journey to combat the seasonal depression. These were added after taking advice from our arsenal of experts who specialise in health and mental health fields. I also reached out to the wider Vogue team to find out if these were tools that they have used and have included their thoughts too.