Listen and follow The Wirecutter ShowApple Podcasts | Spotify | Amazon Music | YouTube | iHeartRadioFor some people, shorter days and reduced sunlight in the winter can seriously disrupt sleep, mood, and energy levels. A light therapy lamp can help.In this episode, senior staff writer Nancy Redd explains what seasonal affective disorder (SAD) actually is, how light therapy works, and why not all lamps are created equal. We cover what 10,000 lux means, why timing matters, and why you should talk to a medical professional before trying any.We also break down the four lamps Wirecutter recommends, and how to choose the right one for your space, budget, and tolerance for clunky design.This episode coversWhat Seasonal Affective Disorder really is: SAD is a seasonal pattern of major depressive episodes. It’s more than the “winter blues,” and it’s officially classified as a depressive disorder with a seasonal pattern.How light therapy works: Morning exposure to 10,000 lux of bright, UV-free light for about 30 minutes can help realign your circadian rhythm—your body’s internal 24-hour clock that regulates sleep and hormone cycles.Why medical guidance matters: Light therapy affects mood and sleep. You should always consult with a medical professional before using a light therapy lamp. People with bipolar disorder, retinal conditions, or who take photosensitizing medications might even be at risk of worsening their conditions with a light therapy lamp.Why regular lamps won’t cut it: A typical household bulb doesn’t deliver the intensity or the controlled light output required for therapeutic use.How to choose the right lamp: Size, brightness distance, UV filtering, heat output, and positioning all matter more than you might think.Products we recommendThe best light-therapy lampCarex Day-Light EliteThis light has all of the specs our expert sources recommend, plus it’s reasonably priced and has a generous warranty.$190 from AmazonCompact design, less powerfulVerilux HappyLight LuxeThis smaller lamp is more portable and costs less than $100. But it has a shorter range of use than our top picks do: It provides 10,000 lux at a distance of only 6 inches.$70 from Amazon$70 from WalmartBest for warmer lightNorthern Light Technologies BoxeliteOut of all the larger light-therapy lamps we considered, this model has the most unobtrusive design. With a color temperature of 3,500 K, it also emits the warmest light of all our picks.$195 from Amazon$195 from WalmartBest for simulating sunlightBeurer TL95This lamp is designed to more closely mimic natural daylight. But its cooler color temperature isn’t for everyone.$180 from Amazon