Practical ways to reset your circadian rhythm

Your circadian rhythm is one of the most responsive physiological systems in the body and with small, consistent changes you can improve your mood in just a few weeks.

Photo by Paulina K on Unsplash

Step 1: Anchor Your Wake Time

This is probably one of the most important steps you can take.  The aim is to wake at the same time every day, including weekends.

• Set an alarm to wake at the same time every single day, including weekends

• Then, within 30 minutes of waking, get 15-20 minutes of bright light exposure (ideally natural sunlight).

This resets your circadian clock more powerfully than anything else.

Obviously in the Winter month, getting natural sunlight on rising is more challenging especially in the UK, due to the late sunrises and reduced daylight intensity, but there are several ‘winter’ strategies you can consider:

Light Therapy Lamps

Light Therapy Lamps mimic daylight intensity and are specifically designed for circadian rhythm regulation.  The one we recommend the most here at Urban Wellness is the Lumie range of lamps.  They have a range of lamps for waking up in the morning, but also SAD (Seasonal Affective Disorder) and Energy Lamps which are great for your office or for propping on a desk or worktop.

How to use a Light Therapy Lamp

• You want to look for one that has 10,000 lux intensity as this is the therapeutic level.

• Use for 15-30 minutes in the morning by simply placing the lamp on your desk, beside table or where you have breakfast immediately upon waking.

Maximise Natural Daylight

Even in Winter you can still maximise natural daylight:

• Open your curtains or blinds immediately upon waking to let in whatever available light there is, even if it is cloudy or overcast.

• Step outside (or put your head out of a window – as long as it is safe to do so!).  Even just 5-10 minutes of Winter ‘sunlight’ is significantly brighter than indoor lighting. 

• If we happen to have a beautiful, clear Winter morning, aim to get outside between 10am-2pm as this is when the sun is the highest (although the early the better for optimal circadian rhythm reset)

Use multiple light sources

Go all in, especially if you struggle with SAD:

1. Turn on bright indoor lights, or use a Light Therapy Lamp, as soon as you wake up

2. Open all the curtains or blinds to let in ambient daylight

3. Sit by a Light Therapy Lamp while having breakfast or reading for 15-20 minutes

4. Step outside, or go for a walk, if weather permits even for just 5 minutes

   
   

Why early morning light exposure matters

Light exposure in the morning suppresses melatonin (sleep hormones), increases cortisol appropriately, and sets the timing for melatonin production 14-16 hours later when you’re ready to go to bed.

Research shows that morning light exposure (within 30-60 minutes of waking) is significantly more effective than evening light for resetting your circadian rhythm, especially in the Winter.

For individuals with SAD (Seasonal Affective Disorder), research has shown that morning bright light between 6-8am was found to be significantly more antidepressant than evening light in clinical trials.* 

Step 2: Eat Breakfast at the Same Time Daily

This provides a secondary circadian anchor and stabilises blood sugar

• Eat within 1-2 hours of waking

• Include protein and complex carbs

 Step 3: Manage Evening Light Exposure

• Dim lights 2-3 hours before bed

• Wear blue-light blocking glasses if using screens after dark, or use "night shift" settings on your phone to come on automatically at sunset.

• Make sure the ‘Colour Temperature’ is set to ‘More Warm’ which is towards the red/orange end of the spectrum.

• Keep your bedroom completely dark

Step 4: Set a Consistent Bedtime

• Go to bed at the same time each night (within 30 minutes consistency)

• Aim for 7-9 hours sleep, although some research suggests that sleep quality is more important than quantity

• Create a wind-down routine 30-60 minutes before bed, without any screens!

Important Considerations for Midlife Women

If you're experiencing perimenopause or menopause symptoms (night sweats, hot flashes), optimising your circadian rhythm is even more critical because it helps regulate the temperature dysregulation that is disrupting your sleep. Additionally, optimising circadian rhythm improves cortisol and oestrogen metabolism, which are both dysregulated during this life stage.

If you're on antidepressants, circadian rhythm optimization can amplify their effectiveness. Many women find they need less medication once their circadian rhythm is restored.

If you need help with your hormones, then do take a look at our Hormone and Mood Health Package to see how we can help

The Bottom Line

Your circadian rhythm is the foundation upon which everything else in your body is built. It's not an exaggeration to say that rebuilding circadian rhythm health can be transformational for depression in midlife women.

The best part? You don't need supplements, labs, or complicated interventions. You need consistency: the same wake time, morning light, breakfast timing, and bedtime.

Start with these foundational shifts and notice how your mood responds. Most women are shocked at how much depression lifts when their body's internal clock is finally running on time.

If you need help with your sleep then do check out how we help support Sleep & Insomnia

Also make sure you have read our blog 'How circadian rhythm disruption triggers depression in midlife women'