10 Merchandise to Ease Seasonal Affective Dysfunction This Winter

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.

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.

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.

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.

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.

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.

“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.

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.

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.

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.