5 minutes of light, not 30 — and track your mood daily

For bipolar patients with SAD, the standard 10,000 lux box can push you into hypomania — so start with 5 minutes at 2,500 lux or use a dawn simulator instead.

The problem is that bright light therapy works like a low-dose antidepressant. For bipolar brains, that can be enough to tip you into elevated mood, reduced need for sleep, and racing thoughts — classic hypomania triggers. The standard protocol (20–30 minutes at 10,000 lux) is designed for unipolar depression. You need a completely different dose.

Specific precautions that matter:

• Start at 5 minutes at 2,500–5,000 lux. Some people tolerate 10 minutes, but 5 is safer. Increase by no more than 1–2 minutes per week. If you feel wired or irritable, drop back.
• Use a dawn simulator instead of a bright box. Simulated sunrise at 30–40 minutes before waking is less intense and may be safer for bipolar.
• Morning only. Late-day light can disrupt sleep,