The shorter, often gray days following the November time-change can cast a mental shadow, often leading to sluggishness, low mood, and the phenomenon known as Seasonal Affective Disorder (SAD). This “winter darkness” stems largely from a lack of exposure to natural light, which is essential for regulating our internal body clock, or circadian rhythm. By intentionally seeking nature’s light at both the start and end of your day, you can begin to combat the gloom, boost your energy, and synchronize your body’s natural rhythms.
Early Morning Light
Your first opportunity to fight the darkness comes immediately after waking. Early morning natural light exposure—even on an overcast or snowy day—sends a powerful signal to your brain.
Viewing natural light soon after waking is thought to be one of the most effective, accessible actions for better well-being. This exposure hits specialized cells in your eyes, signaling your brain to suppress melatonin (the sleep hormone) and increase cortisol (a hormone that promotes alertness and energy). This crucial morning signal helps to properly anchor your circadian rhythm for the day, which in turn improves your ability to fall asleep later that night.
Sunrise – Sunset
Just as watching the sun come up is calming and pleasant, watching a Sunset, too, is a lovely pause. As the day begins to wane, spending time in the late afternoon or early evening light (the yellow and orange hues of sunset) provides a final, gentle anchor for your internal clock. This light communicates to your brain that the day is ending, which helps to properly time the subsequent release of melatonin in the evening. This reinforces a healthy sleep-wake cycle, making it easier to wind down and get quality rest.
Some Strategies
Sunrise Stroll– Bundle up and take a brisk 10 to 20-minute walk outside as early as possible. Even if the sun isn’t visibly shining, the light levels outdoors are vastly higher than indoors and sufficient to trigger the biological response. The Labrador and I are out every morning before sunrise in the dark time of the year. Watching the sky change as the sun prepares to rise is very pleasant.
Outdoors Coffee/Tea Ritual– If a walk isn’t feasible, simply sit outside on a porch or near an open window (glass filters out key light wavelengths) while you drink your coffee or tea. Try not to wear sunglasses during this time, as you need the light to hit your eyes fully (though never look directly at the sun).
Active Awakening– Incorporate outdoor activity, like shoveling snow or a short walk, into your morning routine to combine light exposure with the mood-boosting effects of exercise.
Catch the Sunset– Make it a priority to step outside during the last hour of daylight. Watch the shadows lengthen and the colors shift across the landscape. The beauty of the winter light—often casting a soft alpenglow on the snow or painting the clouds with vivid pinks—offers an additional therapeutic effect, transforming the “darkness” into a period of quiet reflection and beauty.
Embrace the Coziness– When the natural darkness fully descends, lean into the Danish concept of “hygge.” Use the early darkness as a cue to slow down, light candles or dim indoor lights, and create a cozy, restorative atmosphere. This helps minimize the contrast between indoor and natural light, supporting the natural rise of melatonin for better sleep.
By consistently integrating early and late doses of nature into your winter routine, you provide your body with the light signals it needs to regulate mood, energy, and sleep. This proactive approach turns the short winter day into a framework for vitality, allowing you to thrive rather than just survive the season.