They don't have UV. You should make sure however to get one that has 10,000 lux for 20 minutes at a distance you would consider sitting at. (ie: not 3 inches).
I have this one right now which I got cause it's pretty portable, but you still have to sit pretty close (and somewhat expensive). I used to have this one, which was better and even more expensive, (though not as much as it is now) and pretty big. (I mean, I still have it, but it's in storage in someone's basement - complications of moving/Covid)
Here is some comprehensive info about light therapy in general. I know this dude and he knows his stuff!
I ended up getting this alarm clock and the light is really good. I have it set to fm radio so it makes no sounds. The only thing that I don't like about it is that it only stays on for like...I'm not sure maybe 30 min total? So sometimes I'm still lying in bed when it turns off. So I just lean over and turn on the bedside light when I wake up. If it's a weekend and I don't want to wake up I'll just throw a blanket over my head and go back to sleep.
I guess the good thing about this is that you don't have to turn it off and worry about setting the alarm for the next day. Overall I really like it, and the light is strong without being glaring. It's a warm light and comes on really gradually. You don't need to worry about the lux b/c it's not light therapy per se, it just tricks your body into thinking that it's "morning."
There is a TON of evidence for lights therapy.
It is important to research to make sure that you are getting a sufficiently strong light. Not all light therapy boxes are created equally.
Please check in with your dr to see if vitamin D is appropriate for you as well, and if so, how much.
If you are recognizing the patterns now- that is a good thing- because being aware of what is happening helps to counter it.
Be aware of:
1. Carbs and sugar- a lot of people with SAD crave them, and indulging makes things sooooo much worse.
2. Exercise- exercise is really tough to do when you are in the middle of SAD, but it is one of the most effective things you can do- especially am exercise before you start your day.
3. Happy lighting- get a light and use it. There are plenty of good ones for about $50-$60 on Amazon. I prefer ones that are 10,000 lux in order to be strong enough.
4. Flux on your computer and whatever blue light filter app you have on your phone helps a ton to prevent your sleep schedule from getting pushed back and interfering even more with your wake-times.
5. Make sure you are doing enough fun stuff. If you decrease social interaction and other activities your consider fun, you will be on a downward slide of losing interest in activities that are not sleep.
6. Tell your wife about what you are going through. My SO notices when I'm not doing a needed SAD intervention or when I'm sliding into SAD before I do and give encouragement/support that can be helpful.
7. Talk to your dr to make sure that something else isn't going on and that your vitamin D levels are ok. If a vitamin D supplement would be helpful to you, your dr can let you know a good dosage amount.
A SAD lamp specifically mimics sunlight in all the ways your body needs it to for regulating the circadian rhythm (most if not all filter out 99% any UV). While your wake-up lamp helps you get up, it probably doesn't do much to trick your body into thinking the sun is already up.
I notice a marked difference between a week with a SAD lamp in the winter and a week without. I'm pretty functional during the former and pretty lethargic with negative thoughts during the latter.
I use both a SAD visor and a SAD lamp. I also take antidepressants during the winter, and the SAD lamps still make a big difference.
My only other caution would be to get a lamp that is easy to position near your eyes. That model specifically states that it's best if it's 5 inches from your eyes. That's really close and with it's design, not going to happen without some additional stand. While this is about twice the price, it's very easy to get right next to your face without any additional efforts: https://www.amazon.ca/Circadian-Optics-Therapy-Bright-Spectrum/dp/B01IU9MMPI/ref=sr_1_2?dchild=1&keywords=Circadian+Optics+Lumos+2.0+Light&qid=1603377430&sr=8-2 This is the lamp I prefer to use.
Lux Light Meter. Seems to be reasonably close to what my actual meter tells me, at least on my phone.
Either way, it's nowhere near 10,000 at 2 feet.
Here is my current happy light.
Talk to your dr about the right vitamin D level- this is something that will show up in a routine physical blood test. I was deficient in vitamin D and I take 5,000units a day.