0
0
As winter sets in, many people living in northern regions around the world face a significant challenge: long stretches of darkness that often lead to the winter blues. From countries like Russia, Canada, and northern parts of the U.S. to cities in northern Europe like Oslo, Stockholm, and Helsinki, extended periods of daylight deprivation can take a toll on both mood and energy levels. But there is hope—adjusting your light exposure can make a big difference.
The Dark Reality of Winter
Winter brings with it a unique set of meteorological challenges. The phenomenon of the “photoperiod”—the number of hours of daylight—becomes drastically shortened during the winter solstice, especially for those living far north of the equator. The situation is even worse for those living in places like the Arctic Circle, where the sun does not rise at all for extended periods.
For example, in Stockholm, Sweden, residents experienced only 13 hours of sunlight throughout the entire month of November last year. This shortage of light, combined with thick cloud cover, low temperatures, and the low angle of the sun, results in a difficult environment for getting enough daylight, which plays a critical role in our well-being.
Light’s Impact on Our Mood and Health
Historically, humans evolved to thrive outdoors, where exposure to daylight regulated our circadian rhythms. A lack of light during the winter months can mimic the effects of jet lag, causing symptoms like fatigue, irritability, and a general sense of sluggishness. These signs of winter depression are often linked to the body’s internal clock, which is synchronized with the cycle of light and dark.
In fact, the lack of light may be one of the reasons that people in northern latitudes experience such low energy levels during the winter. Without sufficient sunlight, our internal circadian rhythm can shift, delaying sleep onset and making it harder to maintain a healthy sleep-wake cycle. This can lead to more frequent feelings of tiredness and difficulty concentrating.
Hacking Your Light Exposure
Fortunately, there are several ways to adjust your light exposure and combat the winter slump. Light is essential for maintaining alertness, good mood, and even metabolic health. To start, it’s crucial to spend time outside every day, even on cloudy days. A brisk walk in the daylight—even for just 30 minutes—can help provide the sunlight needed to stabilize your internal clock.
For those who spend most of their time indoors, getting as close as possible to a window is a simple yet effective strategy. Sunlight is ten times stronger outdoors than indoors, and even indirect exposure can make a significant difference in your mood and energy levels.
In addition to natural light, artificial light can also help. While it is less effective than sunlight, special lighting like broad-spectrum LED bulbs can help improve your alertness and overall mood. Light therapy lamps, often used to treat Seasonal Affective Disorder (SAD), can be a helpful addition to your workspace or home. LED strips placed in the corners of a room can also boost ambient light levels.
However, be mindful of the type of light you use in the evening. Avoid blue light from screens, as it can suppress melatonin production and interfere with sleep. Opt for warmer lighting in the evening to encourage a natural sleep cycle.
To further optimize your light habits, you can use a light meter app on your phone to track your light exposure throughout the day. This can help ensure you’re getting enough sunlight to maintain your health.
The Bottom Line
Winter doesn’t have to bring with it the familiar feelings of fatigue and gloom. By making a conscious effort to adjust your light exposure, you can improve your mood, energy, and sleep, even during the darkest months of the year. Whether through daily outdoor walks, positioning yourself by windows, or investing in light therapy, taking action now can help you avoid the winter blues and feel better all season long.
Provided by The Conversation
