The 10 Best Products to Help Ease Seasonal Affective Disorder Symptoms This Winter

We all know buying stuff isn’t really the key to happiness. But in the case of seasonal affective disorder (SAD), a mental health condition that’s usually triggered by the changing of seasons and the onset of a cold, dark winter, there are a few key items that could make a true difference in your mood. In other words, there are top products for SAD out there that could help.

“The key to managing seasonal affective disorder often lies in understanding how light—or the lack of it—affects mood and energy,” Caroline Fenkel, DSW, LCSW, the chief clinical officer and co-founder of the virtual therapy platform Charlie Health, tells Well+Good. That might mean getting yourself a light therapy box, a sunrise alarm clock, or some winter gear that’ll encourage you to spend time more time outside to expose yourself to natural light. Getting more vitamins that help support mood, like vitamin D, for instance, can play a role, too.

No need to spend hours researching the perfect stuff, though. We chatted with Dr. Fenkel and other experts to round up the best gear for SAD to help you feel your best. We’re talking light boxes and more, blankets, and more.

10 products for managing SAD

Here’s a list of the picks you’ll want to stock up on before winter hits in full force.

VeriLux HappyLight Lucent-One Touch Light Therapy Lamp — $39.99

Light boxes like this one from VeriLux are often the first recommendation for managing SAD, for good reason: They “can be highly effective because they address the root cause of SAD: reduced exposure to sunlight in winter,” Dr. Fenkel says. Plus, they’re designed to mimic natural daylight, so when used consistently in the mornings, they can help regulate your body’s sleep-wake rhythm and improve mood.

Just keep in mind: “It’s crucial to choose a medically-approved box that delivers the right intensity—10,000 lux—and filters out UV light to avoid harm,” adds Dr. Fenkel.

Pros:

• Research-backed
• Inexpensive
• Top rated

Cons:

• Need to use it consistently for benefits
• Not super portable

Circadian Optics Portable Light Therapy Lamp — $39.99

This light therapy box from Circadian Optics delivers the recommended 10,000 lux and filters out UV light. And an added perk? It’s palm-sized and doesn’t need to be plugged in, so it’s easy to tote around to different rooms in your home. You can also toss it into your bag when you’re traveling.

Pros:

• Small
• Portable
• Three brightness screens

Cons:

• Some users say on/off switch can be glitchy
• Some users say it’s flimsy

Doraubia Light Therapy Lamp — $44.99

If the idea of staring into a glowing orb in the dead of winter sounds like it could just be really soothing, this is the light box (er, ball) for you. It ticks the boxes for brightness and UV filtering, and the moon-like design just looks really cool in your space. It also has a remote control so you can adjust the settings from across the room.

Pros:

• Looks cooler than a regular lightbox
• Portable

Cons:

• Some users say the remote doesn’t work well
• Some users say the lamp isn’t high-quality

Philips SmartSleep Wake-Up Light — $108.95

Instead of beeping in a pitch-black room (not pleasant), sunrise alarm clocks gradually brighten your room before the alarm goes off, giving you a gentler transition from sleep to wakefulness. “They’re an excellent adjunct [to light boxes], particularly for people who struggle to wake up on dark mornings,” Dr. Fenkel says. This pick from Philips, in particular, has earned over 9,400 5-star reviews on Amazon and boasts extra features like 20 brightness settings and natural wake-up sounds.

Pros:

• Eases morning grogginess
• Top rated
• Customizable settings

Cons:

• Expensive
• Some users say it’s complicated to program

JALL Wake Up Light Sunrise Alarm Clock — $31.92

Into the idea of a sunrise alarm clock but aren’t necessarily up for making a major investment? This inexpensive alternative to the Philips clock gets the job done, transitioning from darkness to brightness over the course of 30, 20, or 10 minutes (you can pick your preference). Plus, it’s got over 17,000 5-star reviews on Amazon, so you know it’ll probably be good.

Pros:

• Eases morning grogginess
• Inexpensive
• Can adjust brightness transition timing

Cons:

• Have to set the alarm manually every day
• Some users say settings are hard to adjust

Luminette 3 Light Therapy Glasses — $199.00

Light therapy sunglasses deliver the same kind of light exposure as a light therapy box, only in wearable form, so you can move around and do other things instead of just sitting in front of a lamp. Brands like Luminette claim that their glasses deliver the same SAD-busting benefits as a 10,000-lux light therapy box. But the truth is there’s not enough scientific evidence to say whether light therapy glasses are actually helpful. So consider these a “just-to-try-out” type of product to see if they work for you.

Pros:

• Convenient
• Small and lightweight
• Easy to pack for travel

Cons:

• Backed by very limited evidence
• Expensive

YETI Rambler 12-Oz Stainless Steel Bottle — $25.00

“It’s important to incorporate as much natural sunlight into your day as possible, as this is one of the most effective ways to improve mood and energy,” says Los Angeles-based psychotherapist Elisabeth Crain, PsyD. One easy way to do that? Pour your morning coffee or tea into a cozy thermos and enjoy it outside before diving into your day. The YETI Rambler has ultra-thick insulation to keep your drink hot on frigid days and a leakproof cap. Plus, it’s dishwasher-safe and comes in tons of colors.

Pros:

• Durable
• Leakproof
• Keeps hot drinks hot

Cons:

• A little heavy

iClimb 3M Thinsulate Insulation Warm Camping Blanket — $37.99

Speaking of bundling up, is there anything more cozy than a plush blanket that you can tug over your shoulders on a cold morning? This windproof one is filled with high-loft insulation that’s designed for camping, so it’s super warm. And thanks to the snaps, you can drape them over your shoulders and snap them shut so your hands are free to hold your coffee mug. (Genius!) Consider this another way to make your morning sunlight time even more accessible.

Pros:

• Ultra-warm
• Snaps keep it in place
• Lightweight
• Windproof

Cons:

• Not super pretty

NatureMade Vitamin D3 1,000 IU — $12.35

The National Institutes of Mental Health (NIMH) says there’s some evidence to show that low levels of vitamin D—which are more common during the dark winter months—are tied to higher rates of SAD. Though more research is needed, it’s possible that supplementing to get your fill of the essential vitamin could potentially help to better regulate your mood, says Brittany Hunt, a therapist at Clinic Les Alps in Montreaux, Switzerland.

Talk with your healthcare provider to see if taking vitamin D is right for you. They may recommend getting bloodwork to check your nutrient levels, or recommend other treatment options for SAD—like talk therapy, antidepressants, or a combination of the two.

Pros:

• May support mood regulation
• Third-party verified
• Easy-to-swallow softgels

Cons:

• Not a proven remedy for SAD

Nordic Naturals Ultimate Omega Fish Oil Supplement — $22.78

The essential fatty acid is another nutrient that might make it easier to manage the winter blues, Hunt says. While research on using omega-3s to treat SAD is limited, omega-3 supplements have been shown to help alleviate symptoms of general depression when used alongside talk therapy or antidepressants. If you’re interested in giving them a try, chat with your healthcare provider first to see if they’re the right choice for you.

Pros:

• Lemon flavor
• Third-party verified
• May also support brain and heart health

Cons:

• Not a proven remedy for SAD

Alternative ways to manage SAD

Thankfully, there are a bunch of other things you can do this winter to support your mental health overall. Here’s what our experts recommend:

• Spend as much time outside as possible. SAD lights basically mimic the light you’d get from being outside. So, in addition to moving that morning coffee outside, make it a point to bundle up at other points during the day to soak up whatever daylight is available, Dr. Fenkel says. This could look like taking a walk after lunch when the temperature and sunlight are at their peak.
• Get your exercise. Your body releases feel-good endorphins when you exercise, so try to do something active every day, Hunt recommends. Bonus points if you can exercise outside because you’ll get more daylight exposure. (Psst: Check out our winter running tips if you need some motivation.)
• Lean on your support system. Connecting with loved ones is a major mood booster at any time of year, Dr. Fenkel says. Invite your neighbors over for a soup-and-bread dinner, meet your friend for Saturday morning yoga, or get into the swing of weekly video calls with a family member who lives far away. This will serve as a healthy distraction.
• Embrace all things cozy. Splurge on a couple of new scented candles, add an extra soft blanket to your couch, or spend Sunday afternoon cooking a hearty stew. “When we create excitement around the season, we can better prepare ourselves for the time change and embrace the things we love about it,” Dr. Crain says.
• Stick to a regular sleep schedule. Going to bed and waking up at the same time each day helps you snooze more soundly, so you feel more energized during the day—even when it’s gray out, Hunt says.
• Eat a well-balanced diet. Mac and cheese and hot chocolate are, of course, a great treat—especially if you need some comfort during a sad time. But to keep your mind and body healthy during winter, it’s best to also fill up on wholesome foods like whole grains, beans, veggies, fruit, and lean protein, recommends Hunt. Your mind will thank you for the balance!

When to see your healthcare provider about SAD

Of course, it’s totally fine to manage the winter blues on your own if you feel like you’ve got a handle on things. But “for anyone experiencing significant symptoms of SAD, reaching out to a therapist can provide additional support tailored to their needs,” Dr. Fenkel says. These symptoms could look like feeling down or depressed for days at a time, not feeling motivated to do your usual activities, changes in eating or sleeping patterns, or using substances like drugs or alcohol to manage your mood.

If you or someone you know is struggling with mental health, call SAMHSA’s National Helpline at 1-800-662-HELP (4357) or go to FindTreatment.gov for resources and treatment options. If you’re having thoughts of harming yourself or others, call or text 988 for the Suicide & Crisis Lifeline.