Bright-Light Box — Winter Mornings
A 10,000-lux light box for 20–30 min within an hour of waking is the best-supported intervention for winter seasonal mood dips.
Use a 10,000-lux light box for 20–30 minutes within an hour of waking on dark winter mornings to support seasonal mood and circadian alignment. It is the best-supported intervention for seasonal mood dips when outdoor sunlight is unavailable — discontinue if it triggers headache or irritability.
The protocol
- Timing: within 1 h of waking.
- Distance: 45–60 cm.
- Duration: 20–30 min.
- Frequency: daily during dark months.
- Intensity: 10,000 lux.
What you get
- Seasonal mood support.
- Circadian alignment.
Contraindications
- Bipolar disorder (consult clinician).
- Retinal disease.
- Photosensitising medications.
Evidence level
High. Bright-light therapy is well-supported by multiple studies as the first-line intervention for seasonal mood dips when outdoor light is unavailable.
Related protocols
Sources
AgeGen never invents studies and never recommends prescription drugs by brand. Biohacks are experiments, not prescriptions — honour the contraindications and talk to a clinician if a condition above applies to you.