I don't have a SAD light but I've put full spectrum bulbs in the living room lamps...there are five of them...and have them all on when it gets dark. I think they do help but I can't tell you how much. I do think they at least make the room less gloomy. I want to also suggest you find out what your vitamin D level is. I live in the Pacific Northwest where the winter nights are long and the days can be cloudy. Low vitamin D levels can worsen depression. I've tried St. John's Wort but didn't feel like it helped all that much. At the moment I'm using Rhodelia and Holy Basil. My nurse practitioner, who was a naturopath before going to medical school, suggested a safe dosage of both for me and I think they actually do help a little bit. But with depression you know that even a little bit of relief is a good thing. Good luck!