If you didn’t already know, I live in Seattle which becomes pretty dark and gloomy for about 70% of the year. That means the winters can be pretty dark, with very limited sun exposure, unless I go on vacation. Bright light on your skin signals your cells to create MORE energy via your thyroid gland and bright light is also a conversion promoter of hormone synthesis. These are in part the reasons why people tend to feel more sluggish, have lower energy production, and experience Seasonal Affective Disorder (SAD) during the dark months of the year.
“Darkness suppresses mitochondrial function, and light activates it.” – Dr. Ray Peat
Here’s how you can create your own happy light for light therapy in your home or office during the winter. If you find these at your local hardware store they should cost you under $20, and a bit more online with shipping. I even added a programmable light switch so that my bright light wakes me up in the morning instead of an alarm clock.
How to make your own happy light:
- 250 watt incandescent bulb or heat lamp (like this)
- Brooder clamp light with porcelain ceramic socket (like this)
Optional:
That’s all you need! Find a good place to mount the light in your home or office, and incorporate it into your daily routine.
Note: This isn’t a light you want to look into directly, but instead expose to your skin for at least 15-20 minutes a day from a safe distance to get the benefits during those dark winter months.
Non-DYI option:
If you don’t want to make your own, you can pick up something (like this) to use in your home or office.
Do your energy levels drop in the winter and rise in the summer? Please share in the comments!
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Resources:
Stem cells, cell culture, and culture: Issues in regeneration by Ray Peat
Light Therapy: Amp Up Your Life! by Josh Rubin
When your body decides to slow your metabolism it’s all about one thing: survival! It’s not about your body trying to conspire against you and ruin your life. It’s your body making a wise decision to sacrifice long-term health for short-term survival because it’s being told to do so (usually through food/nutrient scarcity). The slowing of the metabolism allows your body to go longer on less food. The body also tends to hold on to fat as a protective mechanism, which isn't exactly what most people are going for! Ready to learn what is slowing your metabolism and what you can do about it? Subscribe below to get access to my FREE Metabolism Report: Why Your Metabolism Was Fast, But Now It's Slow: 
As a nutritional therapist, my passion is education. My goal is to help guide you to improve your nutrition through strategic eating (not dieting) and without expensive supplements! Because when you know better, you can feel better! 
Just curious – a 250 watt incandescent bulb or heat lamp is all you need to do this? I thought I had read somewhere that there was a special kind of bulb used to produce the light. Amazing! I am a nutritional therapist, too, certified from NTA. Where did you receive your training?
Thanks!
According to the work of Ray Peat– yes, this is all you need! He’s got plenty of articles online about it for further reading. My education is through NTA as well, along with about 10 years of personal study and research.
Thanks for reading!
Catherine
I get anxiety attacks BAD during the winter months, do you think this would help me? And how far away is a “safe distance” from the light? Thanks!
magnesium supplements (with k2 and d3) would likely stop your anxiety attacks.
Wow, I have heat lamps all over the property to kept animal/pet water dishes from freezing in the winter and even to use in a homemade incubator! Never ONCE thought of using one as a Happy Lamp! This is GREAT to know, but wouldn’t it get a bit HOT? Sometimes I have put regular sized ‘grow lamp’ bulbs in them, the full light spectrum kind you get for plants and I bet that would be just as good but without the heat. Of course, in winter the heat might be nice, eh?
I get anxiety attacks BAD in the winter, do you think this would help me? Also, how far away is a “safe distance” from the light?
Full spectrum light is supposed to be better for this type of thing according to everything I have read. I am assuming any light will help though.
Hi Catherine
Is this totally different to infrared light therapy? If so how are they different?
I’ve been reading up in the benefits and see you can buy home devices but wanted to do my research first – so by any chance if you have any information on infrared red therapy I’d appreciate it
Thanks so much
The ‘heat’ that comes off the bulb is infrared. You can’t see infrared but you can feel it. 🙂 Hope that clarifies things for you.
So helpful, thanks!
Do the 250 watt, 130 volt clear incandescent bulbs provide both red and infrared light? It seemed like folk were saying the bulbs needed to be tinted red in order to get the red light therapy? Thank you.