Sleep
Depression Morning Light Routine
A depression morning light routine uses outdoor sun or a morning bright lamp soon after waking to support circadian timing and mood—not as a solo treatment.
A depression morning light routine combines outdoor daylight or a verified 10,000-lux lamp within an hour of waking—fifteen to thirty minutes, eyes open but not staring at the bulb—to support circadian timing and mood. It stacks with a short walk when possible; bright screens at night stay dim.
Seasonal and non-seasonal low mood may benefit, but lamps do not replace therapy or medication when symptoms are significant.
Common questions
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Can you use a bright lamp at night for mood?
Morning is the usual window—evening bright light can delay melatonin and worsen sleep. Fix wake-time light first; ask a clinician before shifting lamp timing for shift work.
Related terms
Put Depression Morning Light Routine into practice
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