Daylight lamps, also known as light therapy lamps, can be valuable tool to get bright light exposure at the time of your needs. Applied in the morning, they can help you
- treat seasonal depression or less severe forms of that “winter blues” you max experience during the dark season of the year.1 See article S.A.D. for details on this.
- advance your circadian clock to naturally become awake earlier and the morning and get tired earlier at night.2 See article light as zeitgeber for details. (If desired, you can of course also use it at night to intentionally delay your clock, before trans-meridian travel).
What’s to know?
10 000 lux ≠ 10 000 lux
Daylight lamps can help you to effectively shift your circadian rhythm and alleviate symptoms of SAD. If you’re interested in getting one, make sure it really provides the desired illuminance, ideally from an angle slightly above eye level. Use the information from the article on light as zeitgeber to find out when and for how long to schedule session. To advance your circadian clock and/or treat SAD, this will be early in the morning. If you suffer under SAD, consult with a doctor for professional guidance. If you are turned off by the bulkiness or constraints that come with daylight lamps, you might also want to consider getting light therapy glasses instead, which achieve similar efficacy while allowing you to move around freely during your session.
 Blume, C., Garbazza, C., & Spitschan, M. (2019, September 1). Effects of light on human circadian rhythms, sleep and mood. Somnologie. Dr. Dietrich Steinkopff Verlag GmbH and Co. KG. https://doi.org/10.1007/s11818-019-00215-x
 Khalsa, S. B. S., Jewett, M. E., Cajochen, C., & Czeisler, C. A. (2003, June 15). A phase response curve to single bright light pulses in human subjects. Journal of Physiology. John Wiley & Sons, Ltd. https://doi.org/10.1113/jphysiol.2003.040477