Your late winter mood needs a schedule, not just a lightbox

Interpersonal and social rhythm therapy helps SAD by imposing a consistent daily routine when your natural rhythms are drifting. By late winter, you’re probably tired of darkness, your sleep is off, and you’re skipping meals or social plans. That’s exactly where IPSRT shines.

The idea is simple: your body clock runs on cues like light, meals, sleep, and social contact. When those cues get chaotic, mood follows. IPSRT forces you to lock in a schedule—same wake time, same bedtime, regular meals, planned social interactions. It’s not about willpower; it’s about creating a structure that your brain can rely on when sunlight is still scarce.