No. January has the darkest mornings of the year across the UK, sunrise stays after 8 am in London until 14 January and after 8 am in Glasgow, Belfast and Inverness until the second week of February, and the trials that found a benefit from bright light for seasonal affective disorder ran for two to six weeks. Starting on 2 January gives you eight weeks before the mornings are light again in the south, and longer in the north. What you should not do is expect a lamp to fix January in a fortnight.
How dark is January, really?
Darker in the morning than December, which surprises people. The shortest day is 21 December, but the latest sunrises come after it, in the last week of December and the first week of January, because of the way solar noon drifts through the winter. London's sun rises at 08:06 on 1 January and does not get back before 8 am until 15 January; in Manchester it is 28 January, in Belfast 8 February, in Inverness 9 February. The Met Office's 1991–2020 averages give January 47.5 hours of sunshine across the whole month, second only to December's 42.7. Which is the darkest month in the UK? sets out both measures.
| City | Sunrise, 1 January 2027 | Sunrise back before 8 am from | Sunrise back before 7 am from |
|---|---|---|---|
| London | 08:06 | 15 January | 23 February |
| Cardiff | 08:18 | 27 January | 1 March |
| Manchester | 08:25 | 29 January | 1 March |
| Newcastle | 08:31 | 31 January | 28 February |
| Belfast | 08:46 | 9 February | 7 March |
| Inverness | 08:58 | 10 February | 6 March |
How long does a light routine take to show anything?
In the research, weeks rather than days. The trials that established the 10,000 lux protocol measured their results over weeks of daily sessions, and the meta-analysis of 19 trials summarised in do SAD lamps work? pooled studies that typically ran for two to six weeks. Some people report feeling more awake in the mornings within days, but that is the body-clock effect of a fixed wake time and bright light, and it is quicker than any change in mood. A January start therefore has enough runway: a routine begun in the first week of the month has been going for six weeks by mid-February, when the mornings are still dark in much of the country.
What the numbers say about the rest of the winter
Daylight grows slowly in January and quickly in February. London gains about 71 minutes of day length across January and 100 minutes across February; Inverness gains 96 minutes and 127 minutes. The point at which most people stop wanting a lamp is when the sun is up before they are, and for a 7 am start that is late February in the south and early March in the north. When should you stop using a SAD lamp in spring? covers the far end.
Is there anything a late start changes?
Only expectations. Someone who starts in October is matching the routine to the days getting shorter; someone who starts in January is trying to get through the darkest stretch and out the other side. The protocol is the same: 10,000 lux at the rated distance, 20 to 30 minutes, within an hour of waking, most days. The one temptation to resist is doubling up to "catch up", by sitting closer or for longer than the lamp's instructions suggest; that adds glare and headaches without adding benefit. How long should you use a light therapy lamp each day? and how far to sit give the standard figures.
What if January is about more than dark mornings?
If low mood has lasted more than a couple of weeks, or is affecting work, sleep or appetite, the right first step is your GP rather than a lamp, whatever the month. The NHS lists talking therapies and antidepressants as the treatments for seasonal affective disorder, says light therapy is not usually available on the NHS because the evidence is not yet strong enough, and advises anyone trying a lamp to choose a UV-free one and speak to a GP first if they have an eye condition or take medicines that increase light sensitivity. Winter low mood: when to see your GP explains how NHS Talking Therapies work and how to refer yourself.
Frequently asked questions
Is it worth buying a lamp in February?
In the north, yes: Inverness and Belfast mornings are dark before 8 am until the second week of February and before 7 am until early March. In the south a February purchase buys three or four dark weeks, plus next winter. Is a SAD lamp worth it in the UK? weighs the cost.
Should I use it twice a day to make up for lost time?
No. Evening sessions push the body clock later and can make sleep harder; the research protocol is one morning session. If you missed the morning, leave it.
Can I just wait for the clocks to change in March?
The clocks go forward on 28 March 2027, and the effect on mornings is the opposite of October's: sunrise in London jumps from 05:48 to 06:45 overnight. By then the mornings have been light for weeks anyway. The clock change is not a reason to wait.
Where does this leave you?
January is the right month to start if you have not already, because it is the month the mornings are worst. Give the routine the weeks the research gave it, keep it to the morning, and see your GP if low mood is the real issue. Your first two weeks with a SAD lamp describes what to expect, and the choose your light page compares DAYARC Rise and Mini.
About DAYARC
DAYARC is a new UK circadian rhythm startup. We make two bright-light lamps for the morning: DAYARC Rise (£199), a full-size lamp rated at 10,000 lux at approximately 30–36 cm, with four brightness settings, a 15 to 60-minute timer and adjustable height and angle; and DAYARC Mini (£49.99), a compact lamp rated at 10,000 lux at approximately 25 cm, with a folding stand that doubles as its cover. Both use UV-free LEDs and run from the mains. We publish plain specifications with the measuring distance, we do not make medical claims, and we write the DAYARC Journal to help people build a simple morning light routine around their own daily rhythm. You can read more about how we think on our approach page or compare the two lamps.
This article is general information, not medical advice. Check with a GP or qualified healthcare professional before using bright light if you have an eye condition, a condition affected by bright light such as bipolar disorder, or take medicines that increase your sensitivity to light. If you have persistent low mood or think you may have depression, speak to your GP. If you need urgent help, contact NHS 111, or call 999 in an emergency.
Sources
- NHS: Seasonal affective disorder (SAD)
- Terman J. S. et al. (1990). Efficacy of brief, intense light exposure for treatment of winter depression. Psychopharmacology Bulletin, 26(1), 3–11
- Met Office: UK and regional climate series (sunshine, 1991–2020 averages)
- US Naval Observatory: Sun and Moon data for one day (sunrise calculations)
- GOV.UK: When do the clocks change?