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Arnold Schwarzenegger <[email protected]>
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Arnold's Pump Club promotes a healthier lifestyle by sharing weekly wisdom and health upgrades. They highlight the benefits of morning light in improving mood, citing a study where 30 minutes of morning light matched Prozac in reducing winter depression. The brand welcomes subscribers to their positive corner of the internet, aiming to make lives healthier and happier.
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How 30 Minutes of Morning Light Boosts Mood (And Even Matched Prozac)
In a double-blind trial, 30 minutes of morning light matched Prozac for winter depression. Two-thirds responded to each. Here’s who it fits and how to use it.
Welcome to the positive corner of the internet. We’re here to make your life healthier, happier, and less stressful. At the bottom of each email, we explain our editorial process, stance on AI, and partnership standards.
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Today’s Health Upgrade
Number you won’t forget
Should you spend money to buy time?
The truth about multitasking
Mental Health
Number You Won’t Forget: 30 Minutes
A winter mood shift can be easy to overlook when it shows up as sleeping more, having less energy, or losing interest in things you usually enjoy. Noticing that seasonal pattern can help you recognize when something needs to change.
One option worth discussing with your doctor takes 30 minutes each morning and could dramatically improve your mood.
In a randomized trial, adults using a bright-light box did as well as those taking Prozac. In both groups, two-thirds saw their depression scores drop by at least half after eight weeks.
Researchers assigned adults with moderate-to-severe seasonal affective disorder (SAD) to one of two groups. One group used a 10,000-lux light box for 30 minutes each morning and took a placebo pill. The other used dim placebo light plus fluoxetine, better known as Prozac.
The light group improved more at the one-week check-in, although that advantage didn’t last. It wasn’t just mood.
Light therapy also caused less agitation, sleep disruption, and heart palpitations.
The matching results don’t prove the treatments are interchangeable. And without a group that got only placebos, the trial can’t rule out placebo effects.
However, additional evidence supports it, too. An analysis of 19 randomized trials found that people using light therapy were about 40% more likely to respond. And Canadian treatment guidelines recommend light therapy as a first-line treatment for winter depression.
If low mood returns around the same months and lasts at least two weeks, especially with changes in sleep, energy, or appetite, it might be worth asking your doctor about seasonal affective disorder.
If light therapy is appropriate, discuss a UV-filtered, 10,000-lux box used for about 30 minutes soon after waking. Follow the device’s distance instructions, and don’t stare directly into the light.
Some people notice a change within a week or two, but full benefit can take several weeks. Treatment generally continues through the darker months. Morning time outdoors may also help.
Get medical guidance before starting if you have bipolar disorder or eye disease, or take medication that increases light sensitivity. If low mood includes thoughts of self-harm, call 988 or text 988 in the U.S.
Together With Matic
Can Money Buy Happiness? If You Spend It This Way
A particular guilt shows up when you spend money to make life easier. The direct flight instead of the cheaper one with a layover. The gym 5 minutes away instead of one 25 minutes away, even though it costs more.
It feels a little lazy. Like something you should just handle yourself, because that’s what responsible adults do.
But that guilt is based on the wrong math. It treats your money as precious and your time as free. For most busy adults, it’s the other way around.
People who spend money to buy back their time tend to be more satisfied with their lives, and that habit seems to take the sting out of feeling stretched thin.
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