Taper off your lightbox, not your sleep schedule

The biggest mistake people make when spring hits is tossing their lightbox in the closet and sleeping in on weekends.

Your circadian rhythm has been chugging along on a carefully timed combination of morning light therapy and a fixed bedtime all winter. Abruptly removing the light signal while also letting your sleep schedule drift is like pulling the scaffolding out before the concrete sets. You get a rebound dip that can feel darker than the original SAD because your brain was finally stabilized.

Instead, keep your bedtime within the same 30-minute window even after the equinox. Those earlier sunrises help, but your internal clock still needs consistency while it adjusts. For the lightbox, reduce exposure by 5–10 minutes every few days over two weeks—don’t just switch it off. If you notice mood slipping, slow the taper.

You can also take advantage of natural daylight: step outside for 15 minutes within an hour of waking. That replaces the artificial light gradually.

Spring feels like liberation, but your brain likes gradual change.