🧠 Is it depression or just a broken body clock?

Ground breaking research has uncovered something that could change how we think about mental health.

Nearly 1 in 4 young people seeking help for mental health issues had body clocks that were completely out of sync.

This feels like jet lag, but without travelling anywhere.

🔬 What’s going on inside the body?

Our bodies run on an internal clock called circadian rhythm that control things like sleep cycles, hormone levels, body temperature.

In this study, researchers measured three key markers:

• Core body temperature

• Cortisol (the hormone that helps you wake up)

• Melatonin (the hormone that helps you sleep)

They found that the more these systems were out of sync, the worse the symptoms of depression.

For example, someone’s body temperature might say it’s 3AM, while their cortisol levels say it’s 7AM. That’s internal chaos!

💡 Why this matters

This research suggests that depression might not just be psychological.

It could be a sign that the body’s timekeeping system is broken.

That’s a big shift in thinking; and it means we might need to look beyond medication when treating mental health.

🌞 Simple steps to reset your clock

Instead of reaching straight for pills, we should start by fixing the basics:

• Get morning sunlight

• Fill your day with bright, natural light

• Keep evenings dark and calm

• Stick to regular sleep and wake times

• Eat meals at consistent times

🥊 Summary

When it comes to treating depression and mental health disorders, it's worth getting the fundamentals right and going back to our basic biological rhythms before reaching for medications.

🌞 Why light comes before oestrogen in perimenopause

Many women are prescribed oestrogen patches during perimenopause without any real assessment of how their bodies process hormones

Or whether their circadian rhythm is functioning properly.

The result of this approach is often poor outcomes and disappointment when therapy doesn’t deliver.

🌞 This is why light and biological timing matter

1. Oestrogen dominance & breast cancer risk

It’s not just about how much oestrogen is given; it’s about how it’s cleared.

Women with ‘sluggish’ metabolic pathways (e.g. COMT, CYP1B1, MTHFR variants) are more likely to accumulate proliferative oestrogen metabolites, which are linked to increased breast cancer risk.

And in today’s world of artificial light at night (ALAN), this risk is amplified.

ALAN disrupts melatonin production, which plays a key role in regulating oestrogen activity.

2. Melatonin is oestrogen’s natural counterbalance

Melatonin isn’t just for sleep; it’s a powerful antioxidant that:

• Opposes oestrogen-driven cell proliferation

• Enhances DNA repair

• Regulates oestrogen receptor activity

But melatonin only peaks in true darkness.

Exposure to artificial light at night suppresses this signal, removing a vital layer of protection, especially dangerous for women on external oestrogen.

3. Circadian biology & hormone clearance

The enzymes that ‘clear’ oestrogen are circadian-regulated.

If your cortisol rhythm is off or melatonin is suppressed, your body’s ability to clear hormones falters.

Morning light helps anchor cortisol, while evening darkness preserves melatonin. Together they optimise oestrogen metabolism.

Even women with genetic slow-clearance pathways can benefit from proper light exposure and circadian alignment.

4. Protecting progesterone

Circadian health doesn’t just balance oestrogen: it helps preserve progesterone.

Chronic circadian disruption and elevated evening cortisol levels can deplete progesterone.

Melatonin helps stabilise cortisol and supports ovarian mitochondrial function, indirectly protecting progesterone availability.

Studies link night-shift work and circadian disruption to:

• Lower progesterone

• Shorter luteal phases

• Impaired reproductive hormone balance

• Increased breast cancer risk

🔍 So what to do?

Hormonal therapy can be transformative, but only if the foundation is solid:

• Morning sunlight exposure and true darkness at night

• Stable cortisol rhythm

• Functional liver and gut clearance (supported by light cycles)

• Support for genetic differences in hormone metabolism

• Circadian alignment to preserve progesterone

🥊 Summary

Without circadian alignment, hormonal therapy for perimenopause can feel like adding fuel to the fire. When aligned, hormonal therapy becomes a tool for preserving health.

🌟 Why blue light matters, especially for children

Blue light is the kind of light emitted by screens, LED bulbs, and many modern lighting systems.

A recent 2024 review has raised concerns about blue-light pollution, as too much exposure can harm children’s eyes.

Children’s retinas are still developing and their mitochondria (the energy centres of cells) are more vulnerable than those of adults.

👁️ How does blue light affect the eyes?

Human eyes have special cells called photoreceptors that absorb light and convert it into signals for the brain.

These cells are especially sensitive to blue light.

When exposed to high levels of it, especially for long periods, they can suffer from oxidative stress, which damages the cells and can lead to vision problems.

🧠 But, it’s not just about eyesight

There are also cells in the retina called ipRGCs that help regulate our body clock by controlling hormones like melatonin, the hormone that helps us sleep.

These cells are also sensitive to blue light, meaning too much exposure can disrupt sleep, , increase alertness and affect overall health.

🏫 So what can school do?

• Use warm-tone, dimmable bulbs instead of harsh white LEDs

• Make sure classrooms have windows that open, allowing natural daylight and fresh air to flow in

• Encourage to take more brakes outdoor as and when possible

🥊 Summary

Too much blue light can have lasting effects on children’s health. Thoughtful lighting choices can make a big difference.