DIY Light Therapy: Bringing the Benefits Home

Truvva - Sleep Better - Light Therapy

Using particular light wavelengths to enhance different areas of our health, light therapy, also referred to as phototherapy, is a non-invasive treatment. It has been used for many years to treat a variety of ailments, such as psoriasis, sleep disorders, and seasonal affective disorder (SAD). Based on the notion that exposure to specific light wavelengths can benefit our bodies and minds, light therapy was developed. Our circadian rhythm, an internal clock that governs our sleep-wake cycle & other physiological processes, is impacted differently by different light wavelengths.

Numerous advantages of light therapy for mood, sleep, and general health have been demonstrated. Its capacity to lessen the symptoms of seasonal affective disorder (SAD), a form of depression that manifests in the winter when there is less natural sunlight, is among its most well-known advantages. We can help control our circadian rhythm and elevate our mood by exposing ourselves to bright light in the morning. Other forms of depression and sleep disorders like insomnia have also been successfully treated with light therapy.

Apart from its ability to elevate our mood, light therapy can also help us sleep better. We can help reset our internal clock and encourage better sleep at night by utilizing light therapy in the morning. Those who work nights or have unpredictable sleep schedules will particularly benefit from this. Also, studies have demonstrated the beneficial effects of light therapy on our general health.

It can strengthen our immune system, increase energy levels, and control our appetite and metabolism. According to certain studies, light therapy may also have anti-inflammatory qualities and be able to lessen pain and inflammation in specific medical situations. There are numerous varieties of light therapy devices on the market, and each has advantages and disadvantages of its own.

DIY Light Therapy: Bringing the Benefits Home
1. Improved mood and energy levels
2. Reduced symptoms of depression and anxiety
3. Better sleep quality and duration
4. Relief from seasonal affective disorder (SAD)
5. Increased vitamin D production
Types of Light Therapy
1. Bright light therapy
2. Dawn simulation therapy
3. Blue light therapy
4. Red light therapy
DIY Light Therapy Devices
1. Light boxes
2. Light visors
3. Light bulbs
4. Light therapy glasses

The most popular varieties are light therapy glasses, dawn simulators, and light boxes. The most widely used kind of light therapy equipment are light boxes. They are big, rectangular boxes with intense light output—typically 10,000 lux or higher.

Light boxes are usually used in the morning for anywhere from thirty to sixty minutes, depending on the needs of the user. They work well to treat depression and other mood disorders. Another kind of light therapy equipment is the dawn simulator, which simulates a real sunrise. They mimic the rising of the sun in the morning by progressively intensifying the light.

This encourages wakefulness and controls our circadian rhythm. People who have trouble falling asleep at night or waking up in the morning will find that dawn simulators are especially helpful. A more transportable and practical choice for light therapy are light therapy glasses.

Bright light is directly emitted into the eyes by these devices, which are worn like regular glasses. For those who live a busy lifestyle or would rather have a more covert option, light therapy glasses are perfect. They might not, however, be as successful in treating some conditions as light boxes.

Professional light therapy procedures can be costly and time-consuming, even though they sometimes prove to be beneficial. Because of this, a lot of people are using DIY light therapy as a practical and affordable substitute. With easily accessible supplies and equipment, you can make your own light therapy setup at home with DIY light therapy. You can tailor your treatment to meet your unique requirements and preferences thanks to this flexibility. Also, because you won’t have to pay for pricey professional treatments, DIY light therapy can end up saving you money over time.

It’s not as hard as you might think to make your own homemade light therapy device. Here’s a step-by-step tutorial to get you going:1. Select a light source: The initial stage in creating a homemade light therapy device is to select a light source. You can use LED lights, fluorescent tubes, or even standard light bulbs. Make sure the light source you choose emits bright light with a minimum brightness of 10,000 lux. 2. Construct a light box: The next step is to construct a light box to contain your light source.

Any sturdy object, such as a cardboard box, will work. Create a hole in one side of the box and firmly insert your light source inside. Make sure there’s enough room for the light to disperse evenly. 3. Diffuse the light: You can use a diffuser to make sure the light is dispersed equally.

This can be positioned in front of the light source as a piece of frosted glass or plastic. By preventing harsh glare, the diffuser will help soften the light. 4. Set a timer: It’s critical to manage how long your light therapy sessions last. To have the light turn on and off at predetermined times, you can set a timer.

By doing this, you can make sure that you are getting the recommended amount of light exposure and maintain a regular routine. 5. Place the light box: Lastly, you must decide where to put the light box. At eye level and roughly 16 to 24 inches away from your face is how it should be positioned. This will guarantee that the light therapy is working to its fullest potential for you. There are some things to take into account when choosing the appropriate light bulbs for your homemade light therapy setup.

The following advice will assist you in making the best decision:1. Brightness: Seek for lightbulbs with a minimum brightness of 10,000 lux. For light therapy, this is the ideal intensity. This information can be found by looking at the bulb’s specifications or on the packaging. 2.

Color temperature: The light’s color temperature is also crucial. It is advised to use light bulbs that produce white light with a color temperature of between 5000 and 6500 Kelvin for light therapy. Your circadian rhythm will benefit most from this, as it is comparable to natural daylight. Three. Energy efficiency: Take into account utilizing LED or other energy-efficient lightbulbs.

Comparing them to conventional incandescent bulbs, they are more energy-efficient and last longer. You’ll save money on your electricity bill & lessen your environmental impact by doing this. 4. Size and shape: Choose light bulbs that will fit your light box snugly. Make sure the bulbs fit properly by taking into account their size & shape.

To get the appropriate brightness & coverage, you can also use multiple bulbs. It’s critical to develop a regular routine if you want to get the most benefit from your homemade light therapy device. This is a guide to how often and how long you should use your device: – Start with short sessions: If light therapy is new to you, begin with shorter sessions that last 10 to 15 minutes. Depending on your needs & tolerance, progressively extend the time to 30 minutes or longer. – Time of day: It is advised that you use your homemade light therapy gadget as soon as you wake up in the morning.

This will encourage wakefulness throughout the day and help you manage your circadian rhythm. The device may disrupt your sleep, so avoid using it in the evening or right before bed. Regular use of the device is beneficial for most people.

But the frequency might change based on your unique requirements and health. For individualized guidance, speak with a healthcare provider or refer to the instructions that came with your homemade light therapy device. Though most of the time safe, there are a few safety & wellbeing precautions you should take to make sure you’re safe when using DIY light therapy:-Eye protection: It’s critical to shield your eyes from the bright light that your device emits. Steer clear of the light source and protect your eyes by donning sunglasses or a light therapy visor. – Distance and duration: Refer to the instructions that come with your particular do-it-yourself light therapy device for the suggested distance & duration. Avoid being in the light for extended periods of time as this can strain your eyes & cause other problems.

Speak with a healthcare provider: Before beginning DIY light therapy, it is best to speak with a healthcare provider if you have any underlying medical conditions or are taking any medications. They can offer you individualized advice and guarantee your safety. Individuals who have benefited from do-it-yourself light therapy have many success stories. To give you a few instances, consider 35-year-old Sarah, who experienced severe seasonal affective disorder (SAD) every winter. She made her own light box with LED lights after deciding to attempt light therapy at home.

She saw a noticeable improvement in her mood and energy levels after just a few weeks of using the device. She was able to enjoy the winter months once more because she was free of the crippling symptoms of SAD. – Because of his unpredictable work schedule, John, a 45-year-old man, had problems sleeping at night. A fluorescent tube and a timer were used to construct his dawn simulator. He was able to enhance his sleep and reset his internal clock by progressively increasing the light’s intensity in the morning.

He was able to maintain a regular sleep-wake cycle and no longer experienced daytime grogginess. Emily, a 28-year-old woman, had a medical condition that caused her to experience persistent pain and inflammation. Using red and near-infrared LED lights, she constructed a homemade light therapy apparatus. She reported significant relief from pain and inflammation after using the device for a few weeks.

Her quality of life improved overall, and she was able to depend less on painkillers. DIY light therapy is a practical and affordable substitute for medical care. With easily accessible materials and equipment, you can make your own light therapy setup at home. There are many advantages to DIY light therapy for your general health, mood, and sleep. It can even lessen pain and inflammation. It can also help with the symptoms of seasonal affective disorder (SAD) & circadian rhythm regulation.

DIY light therapy can be safely and successfully added to your daily routine by following the instructions and taking the necessary safety precautions. A customizable and cost-effective way to enhance your well-being is DIY light therapy, which can be achieved through the construction of a light box, dawn simulator, or light therapy glasses. Why not give light therapy a shot & see for yourself what advantages it can provide?

If you’re interested in DIY light therapy at home, you may find this article on Truvva’s website helpful. They offer a range of sleep resources, including tips and tricks for improving your sleep quality. One of their products that caught my attention is their selection of health care items specifically designed for sleep and snoring. To learn more about DIY light therapy and other sleep-related topics, check out Truvva’s website at



What is light therapy?

Light therapy, also known as phototherapy, is a treatment that involves exposure to specific wavelengths of light to treat various conditions, including seasonal affective disorder (SAD), depression, sleep disorders, and skin conditions.

What are the benefits of light therapy?

Light therapy has been shown to improve mood, increase energy levels, regulate sleep patterns, and reduce symptoms of skin conditions such as psoriasis and eczema.

What types of light therapy devices are available for home use?

There are several types of light therapy devices available for home use, including light boxes, dawn simulators, and wearable devices such as glasses and headsets.

How do I choose a light therapy device?

When choosing a light therapy device, consider factors such as the intensity of the light, the duration of treatment, the size and portability of the device, and any additional features such as timers or adjustable brightness.

How do I use a light therapy device?

To use a light therapy device, sit or stand in front of the device at a distance of about 6-12 inches for the recommended duration of treatment, typically 20-30 minutes per day. Follow the manufacturer’s instructions for specific usage guidelines.

Are there any risks or side effects of light therapy?

Light therapy is generally considered safe, but some people may experience side effects such as headaches, eye strain, or nausea. It is important to follow the manufacturer’s instructions and consult with a healthcare provider before starting light therapy, especially if you have a history of eye or skin conditions.

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