21d (edited) • General discussion
Junk or Gems? What science says about the news: melatonin, SAD lights
[From my current newsletter - Please let me know if you enjoyed this and would like me to make more content like it! I'm here for you.]
Hi friends!
I'm finally back from my honeymoon (almost a month in Indonesia! Pics to come!) and I've missed writing you. Thanks for being patient while I frolicked with my new *husband.* :)
Let's jump back in with a little research round-up -> 2 TOPICS CURRENT MAKING THE NEWS:
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*Light therapy for the SADs: what actually works and features to look for*
Light therapy is everywhere these days - here we’ll chat about Seasonal Affective Disorder (SAD) lights…and ask “Does the hype hold up?!”
SAD lights are the broad spectrum “white” lights that recapitulate sunlight to a degree.* And yes, they remain one of the most evidence-based tools for managing seasonal depression/ the winter blues, which impacts about 5% of adults severely (and many more subtly).
Research consistently shows that around 60–80% of people with SAD experience significant benefits from structured morning light exposure, but results depend heavily on using an effective device.
There’s a lot of crap being marketed at us these days, so here’s what to look for:
The critical metric is that it’s bright enough: 10,000 lux delivered at a practical distance—ideally from 16 to 24 inches—allowing for 20–30 minutes of exposure soon after waking to optimally support circadian rhythm alignment.
Be aware that many consumer light therapy lamps advertised as “10,000 lux” actually only reach that intensity when positioned just a few inches from the eyes, which is unrealistic for most users.
When choosing your light, check not just the lux rating but also at what distance that lux level is achieved. Ensure the product includes UV filtering to safeguard vision, and opt for a lamp with a good-sized illuminated area — typically at least 12 x 18 inches. The Verilux HappyLight, for example, meets these criteria with user-adjustable brightness, UV-free LEDs, and good pricing.
The most effective protocol involves daily use within the first hour of waking, keeping your eyes open (without direct gaze), and being consistent; many people start to feel better within two weeks.
[*NERDY aside: Most 10,000 lux SAD lights are designed to deliver broad-spectrum or full-spectrum illumination that mimics key aspects of sunlight but do not replicate natural sunlight perfectly.
Quality SAD lamps aim to provide a balanced spectrum including visible wavelengths—especially blue light—which are most biologically relevant for circadian and mood benefits, while filtering out UV radiation for safety. Some advanced models/premium brands use modern LED or fluorescent technology to more closely match the color temperature and intensity of the midday sun. Cool!
However, natural sunlight also contains infrared and ultraviolet wavelengths, which most SAD lamps exclude (for safety and practicality). The best units are broad- or full-spectrum, allowing you to experience a “sun-like” effect in terms of visual stimulus and circadian support, but they cannot fully recapitulate the complexity or biochemical effects of genuine sunlight.]
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*Don’t buy what the headlines are saying about that new melatonin study*
You may have seen dramatic headlines suggesting melatonin raises heart disease risk by 200% - don’t worry, they’re misleading and don’t hold up to scrutiny.
Here’s the dilly: Problem 1: The data were presented at a conference - t preliminary, associational findings from a large observational study presented in a conference abstract, not peer-reviewed, published science.
They reported an association between chronic melatonin use and higher rates of heart failure and mortality in people dealing with persistent insomnia. While the cohort was sizable (about 130,000 adults), the research design was limited in important ways.
Problem 2: Melatonin is easily accessible over the counter in the U.S., so the ‘non-user’ group likely included many actual users—an exposure misclassification that weakens any conclusions.
Problem 3: Importantly, observational data like this can’t control for “confounding by indication” — meaning people using melatonin long-term are likely predisposed to cardiovascular risk because they have worse sleep or underlying psychiatric issues to begin with. Talk about confounding variables!
Problem 4: The study is also vulnerable to “protopathic bias,” since emerging heart failure can disrupt sleep, driving people to start melatonin before they’re even diagnosed. To their credit, the authors noted these limitations and emphasized these are preliminary, associative findings from a conference abstract — not causal evidence.
If you’re relying on melatonin regularly, we have solid data to suggest that this is a safe and healthy practice…and that it has benefits not just for sleep, but as a critical, broad spectrum healing molecule in the body (ie. for fatty liver (NAFLD), ADHD-related sleep issues, symptoms of irritable bowel syndrome (IBS), reduction of tinnitus severity, lower blood sugar levels in people with type 2 diabetes, etc. Ongoing research continues to evaluate adjunct use in cancer and other disease therapies.) Its production declines with age, so its effect tends to be greater in older adults (over 50). Importantly - it is NOT addictive, unlike some people on the internet will try to tell you.
In typical dosages, melatonin appears to be very safe. Side effects are both uncommon and usually mild, including daytime sleepiness, headache, and nausea. Very rarely, serious adverse effects resulting from melatonin supplementation (often in very high doses) have been reported.
That said, this is a good opportunity to step back and look at the broader context—addressing root contributors like undiagnosed sleep apnea, chronic stress, or circadian rhythm disruption.
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Hope this is helpful!
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Junk or Gems? What science says about the news: melatonin, SAD lights
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