Wait until spring has fully arrived before tapering light therapy

You can start thinking about tapering light therapy or medication when you’ve had at least a week or two of consistently better mornings and more energy.

The signs are pretty clear once you know them. You wake up before your alarm actually feeling rested. You don’t need to drag yourself out of bed. Your afternoon slump isn’t as brutal. You start craving fresh air instead of carbs and sleep. Social plans feel possible again, not like chores.

But here’s the thing: late winter is bipolar. One week feels like spring, the next is a gray sleet nightmare. Don’t trust a single sunny Thursday. You need a pattern of at least two consistent weeks before you start reducing anything.

For light therapy, taper slowly — drop 5-10 minutes per session every few days. Don’t just stop cold turkey. If you’re on medication (like bupropion or an SSRI), talk to your prescriber. I’d never recommend anyone taper antidepressants without medical supervision; SAD or not, abrupt discontinuation can mess you up.

The safe bet: wait until the equinox has passed and you’ve got solid, predictable daylight