“The general public and even health professionals are not fully aware of the power of our circadian rhythms.” – Dr. Leon Lack

If you’ve ever felt tired, foggy, and flared up when the seasons or the clocks change, you are not alone. Light is one of the most powerful signals to the brain, and when your body’s internal clock, your circadian rhythm, becomes disrupted, that can influence your energy, pain levels, mood, and focus. For those of us already living with fibro’s sensitive nervous system, even small shifts in daylight can have a significant impact.

Understanding your circadian rhythm can help you find balance with your energy, sleep quality, and other fibro symptoms. Morning light, evening routines, timing your wake-up, and even the type of light you’re exposed to all influence how your body functions. When you understand how they all work together, light can become one of the simplest and most effective fibro-friendly tools for improving sleep, stabilizing your mood, and boosting your energy all year.

Today, Tami is excited to be joined by Professor Leon Lack, one of the world’s leading experts on sleep, circadian rhythm, and light therapy, to talk about why light affects us so deeply and how light therapy can support you. Dr. Lack is also the co-inventor of the Re-Timer light therapy glasses, one of Tami’s favorite things for 2025.

In this conversation, they discuss what a circadian rhythm is, how it drives daily sleep and wake patterns, how light exposure shifts the body clock, the effects of social jetlag, inconsistent schedules, and sleep debt on mood, alertness, and pain, why some people are true evening types with delayed sleep phase challenges, how strategies like Tami’s Lights Out Sundays can help reset body timing, what studies show about how natural light rapidly resets sleep, why morning light timing matters, how to identify your circadian low point to shift your rhythm more effectively, how light therapy works in cloudy or low-sunlight regions, the evolution from early light boxes to modern wearable devices, how light entering the eyes resets the brain’s clock, Tami’s experience using Re-Timer glasses, which wavelengths are most effective for shifting the body clock, why consistent morning light matters most, practical steps for shifting your sleep earlier, how winter darkness worsens mood and sleep, why jetlag adjustment varies from person to person, strategies for travel recovery, how evening light therapy can help early risers sleep later, best practices if you tend to sleep in, the risks of driving during circadian lows, why shift work remains so dangerous, and more.

Note: This episode is not meant to be medical advice. Every person and every situation is unique. The information you learn in this episode should be shared and discussed with your own healthcare providers.