Why Light Exposure in Winter is Important for Our Health

At Well North Functional Medicine, I see disruptions in light exposure in winter as one of the hidden drivers of winter fatigue, brain fog, and low mood. Our modern society has flipped the script on our light exposure where we are largely indoors all day and missing that natural light exposure. Conversely we are constantly bombarded by blue light exposure from devices, which really mixes up our brain signals, hormones and circadian rhythm.  Let’s dive into how we can optimize light exposure in winter for our health and well-being!

The Winter Light Problem

Shorter days = delayed melatonin offset. Your body thinks it’s still nighttime at 8 AM, tanking cortisol (our wake-up and move hormone) and serotonin (mood stabilizer).

What is the fix? 10–15 Minutes of Morning Light

Soak in the natural sunrise or a 10,000-lux light box within 1 hour of waking. This morning light exposure sets our circadian rhythm for the day and triggers the release of melatonin in the evening to help us wind down for the day. Fact: A recent study showed that just 20 mins of dawn simulation cut SAD symptoms 67% vs placebo!

The Nighttime Blue Light Trap

Screens (think cellphones, tablets, computers) emit 450–480 nm light. This blue light exposure suppresses melatonin by 50–75% for 2+ hours! No wonder we can’t wind down and go to bed after scrolling all evening! The result of blue light exposure at nighttime is less deep, restorative sleep and next-day grogginess.

What is the fix? Blue Light Lockdown After 8 PM

• Blue-blocker glasses (block 99% 400–500 nm).
• Put your phone in “night shift” mode to reduce blue light
• Swap LED lights in your home and bedroom for amber bulbs (≤2000K).
• Turn off devices at 8pm and let your body and brain wind down naturally!

These are a high priority for me as we head into the darker days of winter. I typically get morning sunlight when I walk and drop my daughter off at school. I make sure to not wear sunglasses so that I can that light exposure into my eyeballs. I think we can all be better with reducing screen exposure at nighttime but here’s to implementing some strategies this year as we head into winter!