What we’ve said about Circadian rhythm

“no matter what the cause of the depression is, you want to really regulate your daytime, nighttime cycle. You want to make sure that you're having good sleep hygiene and that you're protecting your sleep time”

“if you can make that circle kind of have consistent little divvies in terms of when those things happen, your body chemistry starts to learn and get used to those little patterns and those waves”

“once you kind of get over that hump, waking up at the same time becomes like a staple that you can kind of build around. And what you'll see is it's actually easier to go to bed at the same time when you're waking up at the same time”

“we're not going to go from 2 a.m. to 10.30 p.m. In one step, we're going to do it in 15 minute steps every couple of nights and that you can see yourself making progress”

“if you stabilize sleep for a patient, they're going to get a lot of their mental health better on their own because there's a lot you can't do in terms of the other activities we just talked about if you're not sleeping correctly”

“it's really important that you have regular sleep hours, a regular bedtime and a regular rise time for about seven to eight hours, preferably a little closer to eight”

“an earlier bedtime and an earlier rise time. This in the technical literature is called a phase advance. The phase of sleep has been delayed and we're going to advance it in the reverse direction”

“there is one variable, one Zeitgeber, one time giver that sets our circadian rhythm more powerfully than the rest. And that one is light, the appearance of light in the morning and the disappearance of light in the evening”

“the thing I said to patients is like 15 to 30 minutes of sunlight in the morning, ideally within an hour of you waking up, makes such a big difference”

“Even on an overcast day, the blue wavelength still gets through. The ideal thing is go outside and do something active in the morning. The Western solution is buy a light box and stay on your computer”

“people who live in an indoor environment lit with fluorescent lights, as people do where they work in an office, they're just not getting enough light during the day”

“I like to recommend treatments that are already accessible and are low harm and low cost and light exposure. can therefore be weaved into your sleep regulation and your behavioral activation and your exercise”

“in the year of about 2000, it was discovered that not all light is created equal. The different wavelengths of light affect our brain differently, and only one of them sets circadian rhythm, and that is blue light”

“Darkness is a central ingredient in this rhythm process. And as humans, except for a few places in the world anymore, we just don't get enough darkness”

“the very first question for your clients and your patients and you is how dark is your bedroom? If your bedroom isn't dark, you've been working against the tide the whole time”

“You need a dawn signal, something that simulates dawn. Well, those are commercially available. They are called dawn simulators”

“You're dealing with a circadian disorder rather than an insomnia. Not that we have insomnia defined well. There, you should be going more for melatonin and bright light regimen”

“I mostly use it for sleep-wake cycle regulation. For example, shift work, international travel, and people who have a bad circadian rhythm for either endogenous or behavioral reasons, basically”

“lithium is one of the only psych meds that regulates the circadian rhythm the genes for bipolar the closest we've come to finding the genes for bipolar is linking them to the clock genes that regulate the circadian rhythm. And we know that lithium normalizes the expression of those clock genes”

“someone who seems to have neurodevelopmental but not adhd uh like autistic traits uh often you see dysregulation the sleep-wake cycle i'm going to give something not habit forming”

“with bipolar, you're teaching about the long game. I think he had a quote. I think he said I got it from a mentor of you're not trying to treat the symptoms. You're trying to stop the cycling”

“our body loves, like, we evolved in rhythms. We evolved in that there's a night and a day. There's seasons. The, you know, the tides. Like, everything has rhythms and regularity”

“Then you exercise, you run around, and then around 5 to 6 p.m., the sunlight slowly goes down, and then you have no light whatsoever from 7 to 10. You fall asleep naturally at 10, and then you wake up to the slowly rising sun, and that's the perfect idealized rhythm”

“The circadian rhythm, the role of circadian rhythm in What is bipolar is getting more prominent and social rhythm therapy is a way to go right after that basic cause of the mood disturbances”

“people with bipolarity have kind of looser circadian rhythm. It's more susceptible to being knocked around by variables like you stayed up too late and particularly exposure to light and darkness”

“People with bipolar have clocks that invite them to stay up late, the night owls. They're not really morning people”

“Use common sense. Night shift is the worst thing a human being can do. Yeah. Don't let people convince you of things that go against your common sense”