Light, Sleep and Rhythm Planner: A Free Winter Light and Sleep Routine Worksheet
Depression · CBT · Practice-informed
A planner for the light, sleep and rhythm part of CBT for seasonal affective disorder. It builds a morning light plan, a gentle clock-change bridge and a weekly tracker. Bright light has meta-analytic support in seasonal affective disorder, although a 2024 network meta-analysis rates the quality of that evidence as low. Using it before an episode has not been directly trialled.
Underlying mechanism: Morning Light, Clock-Change Bridge and Sleep-Rhythm Tracker for Seasonal Low Mood
What it helps with
- Making morning daylight and a steady wake time a concrete plan before the clocks go back.
- Easing the clock change by moving wake time and bedtime by about 15 minutes a day, then holding a consistent wake time.
- Making wind-down routines specific, so they are repeated and not just intended.
- Showing client and clinician the real pattern of sleep, light, energy and mood in a weekly tracker.
How clinicians use it
- Review the evidence honestly with the client, then build the light plan around what they will actually do.
- Fill in the four-day bridge in the room, or use the Winter Watch micro-tool to work out the times.
- Ask the client to track for a week or two and review the pattern at the next session.
Clinical Implementation Guide
- Ask about elevated mood and medical cautions before any light box talk.
- Fill in the bridge so the first step lands on the day your client can start it.
- Review the tracker at the next session and ask what the client notices.
What the worksheet looks like
| Part of the sheet | What the client does | Notes |
|---|---|---|
| Morning light plan | Ticks and times outdoor light and bright-window options | Daylight is often far brighter than indoor light |
| Light box note | Reads the cautions and checks with the GP | Standard device rated at 10,000 lux, used in the morning |
| Clock-change bridge | Plans four days of about 15 minute steps | Practice-based, not trialled |
| Winding down | Dims lights, limits screens and repeats a calming routine | Optional slow breathing from W3 |
| Weekly tracker | Records wake, outdoors, bedtime, energy and mood | Look for patterns, not perfection |
Clinical cautions
Ask about past elevated, irritable or unusually energised periods before any light advice, because light can be unsuitable in bipolar spectrum presentations. Light boxes need a GP or pharmacist check, especially with eye conditions, light-sensitising medication or migraine. Stop and seek advice with headache, eye strain, agitation or unusually elevated mood. The clock-change bridge is a practice-based approach and has not been trialled. Sleeping far more than usual or lying awake for hours most nights needs a conversation with the GP. This tool is not a substitute for individual face-to-face therapy or for emergency crisis support.
References
- Golden, R. N., Gaynes, B. N., Ekstrom, R. D., Hamer, R. M., Jacobsen, F. M., Suppes, T., Wisner, K. L., & Nemeroff, C. B. (2005). The efficacy of light therapy in the treatment of mood disorders: A review and meta-analysis of the evidence. American Journal of Psychiatry, 162(4), 656-662. https://doi.org/10.1176/appi.ajp.162.4.656
- Chen, Z.-W., Zhang, X.-F., & Tu, Z.-M. (2024). Treatment measures for seasonal affective disorder: A network meta-analysis. Journal of Affective Disorders, 350, 531-536. https://doi.org/10.1016/j.jad.2024.01.028
- Wan, Y., Ding, J., Fan, M., & Huang, H. (2025). Effectiveness of visible light for seasonal affective disorder: A systematic review and network meta-analysis. Medicine, 104(27), e43107. https://doi.org/10.1097/MD.0000000000043107
- Rohan, K. J., Meyerhoff, J., Ho, S.-Y., Evans, M., Postolache, T. T., & Vacek, P. M. (2016). Outcomes one and two winters following cognitive-behavioral therapy or light therapy for seasonal affective disorder. American Journal of Psychiatry, 173(3), 244-251. https://doi.org/10.1176/appi.ajp.2015.15060773
- National Health Service. (2025). Seasonal affective disorder (SAD) [Web page, last reviewed 17 December 2025]. https://www.nhs.uk/mental-health/conditions/seasonal-affective-disorder-sad/
Part of
Wintering Well
Related worksheets
Next steps
- Browse the full clinical resource library — every worksheet, free and printable.
- Hear about new free resources. Join the clinician email list for occasional notes when there is something useful to share. The sign-up form is at the foot of this page once it has finished loading. This worksheet is free without signing up; unsubscribe anytime.
- Professional and Studio workflows — saved Client Packs, secure delivery and programme publishing when you need more than individual free resources.
