Beating the January Blues: Red Light Therapy and Hydrotherapy for Idaho Winters

Idaho’s January brings some of the shortest days of the year, with cities like Boise receiving less than 9 hours of daylight. For many Idahoans, these dark winter months trigger more than just a preference for staying indoors—they bring legitimate struggles with seasonal depression Idaho residents know all too well. Seasonal Affective Disorder (SAD) affects approximately 5% of adults in the United States, according to the American Psychiatric Association, with rates increasing in northern latitudes. Fortunately, natural hydrotherapy and light-based solutions offer effective relief without medication. 

From chromotherapy in hot tubs to infrared sauna sessions and invigorating cold plunges, these January wellness tips can help you reclaim your energy and mood during Idaho’s longest nights.

Understanding Idaho’s Winter Mood Challenge

Idaho’s unique geography compounds the winter blues. Mountain valleys trap cold air while blocking precious sunlight, creating extended periods of gray skies and bitter cold. This reduced light exposure directly impacts our brain chemistry. According to the National Institute of Mental Health, decreased sunlight can disrupt your body’s internal clock and lead to drops in serotonin, a neurotransmitter that affects mood. Simultaneously, melatonin levels become imbalanced, disrupting sleep patterns and energy levels. Many Idahoans experience persistent fatigue, difficulty concentrating, increased appetite, and that heavy feeling that makes getting through winter feel like wading through snow. 

Chromotherapy and Hot Tub Therapy for Winter Wellness

One of the most accessible January wellness tips involves chromotherapy, or the therapeutic use of colored light, combined with hot tub hydrotherapy. Modern hot tubs increasingly feature LED chromotherapy systems that emit specific light wavelengths, each with distinct effects on mood and physiology. Red light wavelengths have been studied for their potential to improve energy levels and enhance circulation, while blue light is associated with calming effects. Green light is often used for promoting balance and reducing stress.

The real magic happens when you combine these light therapies with warm water immersion. Hot water therapy causes blood vessels to dilate, improving circulation throughout your body and delivering oxygen-rich blood to tired muscles and organs. For optimal winter mood boost hot tub sessions, aim for 15 to 20 minutes at temperatures between 100-104°F, ideally in the early evening. This timing helps regulate your circadian rhythm, signaling to your body that it’s time to wind down. The combination of chromotherapy and hydrotherapy creates a multisensory experience that addresses both the physical tension and mental fog that accompany seasonal depression Idaho winters impose. Establishing this routine several times per week can create a foundation for improved winter wellness.

Infrared Sauna Sessions for Seasonal Depression Relief

Infrared saunas offer another powerful tool for combating seasonal depression Idaho residents face. Unlike traditional saunas that heat the air around you, infrared saunas use light wavelengths to directly warm your body, penetrating deeper into tissues while operating at lower ambient temperatures. This makes sessions more comfortable and accessible for longer periods.

The heat exposure triggers a cascade of beneficial responses. Research published in JAMA Psychiatry found that whole-body hyperthermia showed promise for depression treatment, with participants experiencing significant mood improvements. Beyond the immediate feel-good effect, regular infrared sauna use may improve sleep quality—critical for those struggling with the disrupted sleep patterns common in SAD. The deep sweating also supports your body’s natural detoxification processes and may enhance immune function during cold and flu season.

For mood benefits, consider 20 to 30-minute sessions three to four times weekly at temperatures between 120-140°F. Always stay well-hydrated before, during, and after sessions, and listen to your body’s signals. If you have cardiovascular conditions or other health concerns, consult your healthcare provider before beginning any heat therapy regimen.

Cold Plunges: The Endorphin Boost

While jumping into cold water during an Idaho winter might seem counterintuitive, cold plunges offer one of the most powerful natural mood boosts available. Cold water immersion triggers an intense physiological response. According to research in the European Journal of Applied Physiology, cold water immersion causes a dramatic increase in dopamine levels—up to 250% in some studies—as well as significant releases of norepinephrine and endorphins. These neurochemicals are directly responsible for feelings of alertness, pleasure, and pain relief.

The practice of contrast therapy—moving from hot to cold—maximizes these benefits. After a hot tub or sauna session, a brief cold plunge creates a vascular “workout” as blood vessels constrict then dilate, improving cardiovascular function and enhancing the overall mood-boosting effect. Start conservatively with water temperatures around 60°F for just 30 seconds to one minute, gradually building tolerance over several weeks. The mental resilience developed through controlled cold exposure extends beyond the plunge itself, building confidence and stress management skills that help combat seasonal depression Idaho’s dark months bring.

Creating Your Winter Wellness Routine

Consistency matters more than intensity when implementing these January wellness tips. Here’s a practical weekly checklist to help you establish and maintain your winter wellness routine:

• Hot tub sessions with chromotherapy – Schedule three times weekly (Monday, Wednesday, Friday evenings work well for most people), 15-20 minutes per session at 100-104°F
• Infrared sauna sessions – Plan for twice weekly (weekends provide ideal restoration time), 20-30 minutes per session at 120-140°F
• Cold exposure practice – Add brief cold plunges after warm therapies when you feel ready, starting with 30-60 seconds at around 60°F
• Mood and energy tracking – Keep a simple journal noting your mood, energy levels, and sleep quality to identify patterns and improvements
• Professional consultation – If experiencing persistent symptoms of seasonal depression Idaho winters bring, consult with a healthcare provider about comprehensive treatment options

While these natural therapies offer powerful support for winter mood boost hot tub enthusiasts and wellness seekers alike, they complement rather than replace professional mental health care.

Take Control of Your Winter Wellness Today

Idaho’s January darkness doesn’t have to dictate your mood and energy. Visit Brady’s showroom to explore how a home wellness investment can transform your approach to beating the winter blues. Our team can help you design a wellness solution that fits your space, lifestyle, and specific health objectives, whether you’re looking for advanced chromotherapy features, space for contrast therapy routines, or simply a reliable escape from Idaho winters. 

Visit our Idaho Falls (still serving Pocatello) location. Give us a call at 208-522-6763 if you have any questions. We’re open Tuesday through Saturday 10:00am to 6:00pm, closed Sunday and Monday.

Let Brady’s get you into Hot Water.