Adjust like a pro: daylight saving ends, using light to treat depression, & the "placebo effect"
For many of us, today marks the end of daylight saving time, when we set our clocks back an hour. This means earlier sunsets and darker evenings, which can affect mood and sleep. Here are some simple tips to help your body adjust and keep energy and mood steady throughout the day.
Morning Sunlight
If possible, try to get outside within 30 minutes to an hour after waking to soak up some sunlight. Natural morning light helps set your internal clock (your circadian rhythm), which supports better sleep at night and steadier energy throughout the day. I try to make a habit of doing this, but if I wake up before the sun is out (or it’s a cloudy day), I use a bright light box instead (more on this below).
Limit Evening Light
As evening approaches, dim your lights and reduce screen time to allow melatonin production for restful sleep. If you need to use screens, consider using blue light filters (your phone has a setting for this to reduce blue light!)
Keep Consistent Sleep and Mealtime Routines
As much as possible, try to stick to your usual bedtime and wake-up schedule within an hour or so, even on weekends. Eating meals around the same times can also reinforce your body’s rhythm, helping it adapt smoothly to the time change. Of course, we aren’t robots, so give yourself some grace if this doesn’t happen. For example, this Friday my wife and I stayed up much later than usual to support my dad’s band (they performed at a local bar and crushed it!). We went to sleep late, but had a great night.
Stay Active
Daily exercise, especially outdoors, can be very effective in boosting mood and helping regulate sleep. Try taking a walk in the late afternoon to get some sunlight and gently signal your body to start winding down.
Adjusting can take a few days, but with these habits, you can keep your energy steady and sleep well through the seasonal shift.
Bright Light Therapy: A New Way to Fight Depression
A new study is shedding light on how Bright Light Therapy (BLT) can help manage depression—even for people who don’t have seasonal depression. BLT is a treatment where you sit in front of a special light box for about 30 minutes a day, and it mimics natural sunlight. This type of therapy has been used for seasonal depression for years, but research now shows that it can also help people with year-round depression.
Here’s how it works: BLT may reduce the production of melatonin, a hormone that makes you feel sleepy, and increase serotonin, a hormone that boosts your mood. According to the study, people who used BLT alongside their usual treatments (like therapy or medication) saw big improvements. 60% of participants had noticeable improvements, and 40% saw their depression remit (which means they no longer had symptoms!)
After talking with your doctor, you can try BLT at home with a lightbox (available for around $50-100), but there are other ways to get more light in your life. Try to get natural sunlight if possible by going outside for at least 20-30 minutes a day, every day.
If you want to learn more about BLT, I just posted a full video on Instagram breaking this down below
For those interested in trying it at home, after speaking with your doctor to see if BLT is right for you, here are some tips:
Use a 10,000 lux lightbox for 30 minutes
Do it within the first hour of waking up
Don’t look directly into the light
THE PLACEBO EFFECT:
The placebo effect is a fascinating phenomenon that highlights the power of the mind in healing. Simply put, it’s when a person experiences improvement in symptoms after receiving a treatment with no active ingredients or proven scientific benefit—often just because they believe it will help. This effect is commonly used in clinical trials, where patients unknowingly receive a placebo to see if the “real” treatment truly has an impact.
Interestingly, everyday actions like taking over-the-counter cold medicine or doing something as simple as a wellness check-up can sometimes serve as a placebo. While these might not have a direct physical benefit, they can make us feel better by reducing anxiety, which in turn may improve overall well-being. Studies suggest that the placebo effect can engage the brain in ways that release endorphins, reduce pain, or relieve stress, even without an “active” treatment.
Is it ethical to “prescribe” a placebo? That’s a great question. Dr. Ben Schmidt and I discuss this in a comical skit this week:
Ultimately, the placebo effect is a reminder of the mind-body connection and how mindset can play a key role in health outcomes.
High Protein Breakfast
If you’ve followed me for a while, you know I LOVE a high-protein breakfast. My mom has been making this granola for years, and I made my best batch yet this weekend! It’s packed with oats, nuts, and seeds, and it provides a balanced blend of protein, fiber, and healthy fats to keep you full and fueled until lunch. I usually have this granola with kefir (for some natural probiotics) and top with some berries (for antioxidant effects), but you can use milk or greek yogurt and top with any fruit you like. Find the BASE recipe HERE with the following ADDITIONS below:
I use about 1 & 1/2 cups of nuts (raw, unsalted) in total. I use a mix of walnuts, pecans, and cashews.
I don’t add the salt
I also add about 1/4 cup of seeds (hemp seeds and chia seeds)
Enjoy!
Thanks for reading this weeks newsletter! See y’all next week.
Disclaimer: These emails do not assume a doctor-patient relationship, and my information is not intended to substitute for medical advice. I offer science-backed educational information aimed at empowering you to live your best life. Always consult your personal doctor before starting any treatment. My views and opinions are my own and do not reflect the views of my employer.
Sources:
Bright Light Therapy: Menegaz de Almeida A, Aquino de Moraes FC, Cavalcanti Souza ME, et al. Bright Light Therapy for Nonseasonal Depressive Disorders: A Systematic Review and Meta-Analysis. JAMA Psychiatry. Published online October 02, 2024. doi:10.1001/jamapsychiatry.2024.2871 https://jamanetwork.com/journals/jamapsychiatry/article-abstract/2824482
https://cookieandkate.com/healthy-granola-recipe/