Phototherapy is about influencing circadian rhythm and other biological cycles. Both Light and Dark therapy can effectively influence mood as they both serve to stabilize the sleep wake cycle through altering circadian rhythm. These therapies require consistent use as sudden changes to circadian rhythm can cause major disruptions to mood: this is most plaintively evident, and established, in the study of how shift workers are affected by the sudden changes in day/night schedule required of their jobs.

Expose yourself to bright light in the early morning, as close to waking as pheasible, at the same time everyday. At night reduce exposure to full spectrum lighting, especially bright lights like in the bathroom. Google Dark Therapy, or sort through my old post history to find info on how to properly engage in it. The goal is to simulate sunrise/sunset as a means to cue the circadian system.

A 75w bulb is ~1200 lumens. Four of them in an overhead is close to 5000 lumens. That's a lot of lux to be exposed to at night.

I'm med free and stable due to sleep, diet, exercise, and phototherapy. So stable I honestly doubt the validity of my diagnosis of BP II. Either the things I do so effectively treat it that I present no symptoms, or I've been misdiagnosed for over 18 years.

In my opinion Phototherapy undoubtedly works, as does exercise, diet, and prioritizing sleep. The issue is that one has to commit to these things fully and that requires changing habits significantly, which is far from easy.