Light therapy is a means for treating mental health conditions that affect mood such as seasonal affective disorder, depression or post-traumatic stress disorder. According to the Mayo Clinic, light therapy is recommended because the intensity of light emitted from the lamps stimulates chemical changes in the brain and suppresses the natural release of melatonin, which is a hormone produced for inducing sleep when it is dark. The American Academy of Family Physicians further notes that use of a light therapy box, when used properly, has few side effects. Consult your physician before making and using a light box to determine if this is the best treatment for your condition.
Step 1
Measure inside the plywood box to determine the distance between bulbs. Draw simulated holes for the bulbs leaving at least two inches between holes. If using 10 bulbs, arrange one row of three bulbs, a middle row of four bulbs and a third row of three bulbs. Use a smaller plywood box if you opt for five LED bulbs instead of 10 fluorescent bulbs.
Step 2
Drill holes for bulb placement at the base of your box. Attach the spade bit to your electric drill to create holes for the bulbs. The holes do not have to be exact since they will not show upon completion of assembly.
Step 3
Paint or line the box with foil. Use white paint on the outside and inside of the box to reflect the light effectively. An alternative is to use aluminum foil inside the box where the bulbs reside. Either option will result in reflecting the light for optimal results.
Step 4
Secure the bulb sockets to the back of the box with silicone or adhesive. Attach the bulbs to the sockets from inside the box. Use caulk or electrical tape to seal any holes that appear between the light bulb and the sockets.
Step 5
Plug in the bulb sockets to the power strip. Check each bulb to make sure they are secure and illuminated. The Mayo Clinic notes that intensity of light is imperative for achieving therapeutic results. The light box needs to emit 2,500 to 10,000 lux for best results. The more lux emitted, the less time needed per day to use the box.
Tips and Warnings
- There are several variations in making a light box. Choose the amount of bulbs and type of bulbs that work best for your intended results. LED lights are an alternative to fluorescent bulbs. Seasonal affective disorder is currently the only diagnosis approved for receiving a light therapy box through certain insurance companies. This being the case, making your own box has advantages if purchasing a box is otherwise unaffordable. Place your box in an easy to access location for daily use. Use the light box in the morning for 30 minutes if the intensity is near 10,000 lux or two hours if closer to 2,500 lux.
- Light therapy will not cure the condition causing affective symptoms; however, it is intended to improve mood, regulate sleep cycle and supplement light lost during seasons with less sunlight. Do not stare directly at the lights during therapy sessions. Place the box near you and engage in regular activity such as reading or using the computer. If you take medications that make you sensitive to light, consult your physician about possible interactions with your light therapy box.
Things You'll Need
- 16x16 inch plywood box
- White paint
- Five LED bulbs or 10 fluorescent light bulbs
- Bulb sockets
- Electrical power strip plug
- Aluminum foil
- Electrical tape
- Caulk
- Electrical drill
- 1 inch spade drill bit
- Adhesive
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