The American Academy of Family Physicians reports that six out of every 100 people in the U.S. suffer from a type of winter depression known as Seasonal Affective Disorder (SAD), while another 10% to 20% have a mild form. The condition is more common among women, older adults and people who live in northern latitudes, with symptoms ranging from chronic fatigue and difficulty concentrating to oversleeping and weight gain. Fortunately, light therapy through the use of a light box has proven to be helpful and is recommended by The American Psychiatric Association, the U.S. Public Health Service Agency for Health Care Policy and Research and The Society for Light Treatment and Biological Rhythms.
Step 1
Take the light bulbs and position them in the interior of the box so they are lined up in parallel rows of 3, 4, and 3, spaced evenly apart. Use a ruler if needed to help line up the rows. Use the marker to draw circles around each bulb so you'll know where to drill the holes.
Step 2
Drill the holes in the bottom of your box, making sure they're just big enough for the bulbs to be tight and not loose. The holes don't have to be perfectly neat, since they won't be seen when the project is finished.
Step 3
Use aluminum foil to line the interior of the box to make it reflective, securing it to the box with spray adhesive, and cut out holes (which you'll be able to see from the back of the box) for the light bulbs.
Step 4
Use a silicone or epoxy adhesive to secure the bulb sockets to the back of the box, being careful to line the sockets up, one for each light bulb hole.
Step 5
Screw the bulbs into the sockets from inside the box, plug the socket cords into the power strip, and turn it on to make sure all the bulbs are lighting up properly. Make certain that the total power draw is not too much for the circuit you are using. Ten compact fluorescent bulbs should draw less than 300W, but that can be enough to cause danger if the circuit you are using is already overloaded with computer/office gadgets.
Step 6
Use the top of your plywood box (if it came with one) or additional plywood to cover up the back of the box and cables to hide them from sight, if desired, although this is optional. You can also take a piece of frosted/white Plexiglas cut to fit the front of the box, which will reduce glare, and caulk it into place.
Tips and Warnings
- The Center for Environmental Therapeutics recommends that your light box provide at least 10,000 lumens of illumination at a comfortable sitting distance. All fluorescent bulbs should be white, not colored, and each should have a diffusing screen to filter out UV rays. When using the light box, make sure the light is projected downward (by placing it a little higher than your sightline) to minimize glare. The greatest therapeutic effect for many people seems to come from exposure to the light box at an early hour when it's still dark, although for others, time of day doesn't matter. If you don't notice results the first few days, stick with it since it can take some patients longer to respond to the therapy. Treatment sessions can last anywhere from 15 minutes to 2 hours, usually once a day, although it can also be divided into separate sessions.
- Eye irritation and redness can occur in some cases. To remedy this, sit farther away from the lights, use them for a shorter period of time, or try using a humidifier. If you have a pre-existing eye condition such as macular degeneration, retinitis pigmentosa or diabetic retinopathy, do not use light therapy without first checking with an ophthalmologist. A few patients have experienced mild nausea or agitation at the start of treatment, although it tended to pass as they became acclimated. In rare cases, you may find you experience a hyperactive state with restlessness, irritability and difficulty falling asleep. If that should occur, discontinue light therapy and consult your doctor.
Things You'll Need
- 10 white compact fluorescent light bulbs (with standard screw-in bases) with at least 1000 lumens each
- A plywood box big enough to hold the bulbs placed in 3 rows
- Ruler
- Marker, pencil or pen
- Power drill
- Aluminum foil
- Spray adhesive
- Inexpensive fluorescent standard, screw-in bulb sockets with cables
- Silicone or epoxy adhesive
- Power strip with 10 outlets (or two strips with fewer outlets, each)
- 4 plywood strips plus a plywood panel for a box cover (optional)
- Frosted/White Plexiglas panel sized to fit the top of the box (optional)
- Caulk (optional)
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