How to Make a Lightbox to Treat Seasonal Affective Disorder

Commercially available SAD light boxes can cost up to $400 depending upon the size, power, and features you need. However, you can make your own light box for less than $100 that is just as effective and safe. All the parts you need should be available at a hardware store that carries light fixtures and basic electrical supplies.

Your light box should use full spectrum light bulbs that emit no less than 10,000 lux (amount of illumination over a given area) at 20 to 24 inches. When you wake up in the morning you'll need to sit in front of the light box for 30 minutes. This will keep your body's circadian rhythm working properly through the long dark days of winter.

Things You'll Need

• One T8, 4-bulb, 2 feet X 4 feet, 120 volt, 32 watt, troffer fluorescent light fixture with clear acrylic cover
• Four T8, 32 watt, 4 feet, 2850 lumen, full spectrum fluorescent light bulbs
• Three electrical wire nuts
• Light duty extension cord 25 feet, 16 gauge, 3 conductor type
• Wire stripper
• Wire cutter
• Pliers

Instructions

Prepare extension cord and light fixture wires

1. Cut off the female end of the extension cord with a wire cutter. You will see the ends of a green (ground) wire, a black wire, and a white wire.

2. Use the wire stripper to strip two to three inches of the extension cord outer sheath (insulation) so that the three wires are exposed.

3. Next, strip off 1 inch of the green wire insulation. Do the same for the white wire and the black wire.

4. Some light fixtures come with the electrical wires prepared. If your fixture doesn't then use the wire stripper to strip two to three inches off the insulation of the light fixture.

5. Now strip off 1 inch of the green wire insulation. Repeat for the white wire and the black wire.

Connect the extension cord to the light fixture

1. Align the exposed end of the extension cord green wire with the exposed end of the light fixture green wire. Use pliers to twist them together one turn clockwise.

2. Insert the intertwined wires into the electrical nut then turn the nut clockwise. Screw on the nut until the wires are securely fastened in the nut and that there are no bare wires.

3. Repeat Steps 1 and 2 for the white wires.

4. Repeat Steps 1 and 2 for the black wires.

Light bulb installation and light box placement

1. Carefully remove the light box acrylic lens cover.

2. Carefully install the four full spectrum light bulbs into the light box then install the lens cover.

3. Position the light box on a desk or table with the lights facing you.

4. Plug the extension cord into the wall socket and turn on the light.

5. Position a comfortable chair in front of the desk or table so that your face is 20 to 24 inches from the light box.

Tips & Warnings

• It is very important that you use the light fixture and light bulbs specified above in order to obtain maximum benefit.

• Try to maintain the specified distance from the light in order to achieve therapeutic benefit. The further you are away, the less benefit.

• You can use the computer, read, or do other activities as long as you stay within the appropriate distance from the light for 30 minutes.

• Never look directly into the lights. Doing so will cause eye damage.

References

• "Seasonal Affective Disorder"
• "Seasonal Affective Disorder Build Your Own Light box"

Resources

• "How to splice electrical wires"
• "SAD Lights Your Guide to Seasonal Affective Disorder