Are you ready to live your best life this fall and winter? If the answer is yes, read on.
As the days grow shorter, have you ever noticed that your mood shifts, and your energy levels fall? Living in the northern United States, I have, and it makes sense, as this is a natural phenomenon for humans living in the northern part of the Northern Hemisphere. I also noticed that I sleep a lot more and am willing to go to bed earlier than in the summer months. That is my circadian rhythm kicking in.
The circadian rhythm is our body’s internal clock, trying to regulate sleep, hormones, and our mood. Our digestion and body temperature are also affected by our circadian rhythm. Did you know that gut bacteria can affect your sleep hormones? Lack of sleep can lead to the dysfunction of microorganisms living in the gut, as well as inflammation throughout the body.[1]This could lead to a never-ending cycle: you don’t get enough sleep, the gut causes inflammation and reduces melatonin synthesis, then you can’t fall asleep, so you don’t get enough sleep. Can you see a pattern beginning to form?
The shorter days contribute to experiences like difficulty waking up, midday energy crash, an increase in cravings, and the onset of seasonal affective disorder (SAD). According to Harvard Medical School, “less morning light can decrease levels of the mood-boosting hormone serotonin & in contrast, exposure to light later in the evening can delay the production of melatonin, the hormone that helps you fall asleep.”[2]
In Oregon (or really any location above the 40th parallel), one will not only notice the days getting shorter but will also notice getting sleepier once the sun goes down. This can especially be problematic when the sun sets at 4:30 pm in the winter months in Oregon. Less daylight equals circadian disruption, which in turn disrupts sleep, mood, and brings on the onset of fatigue.
This past August, I traveled to Belize with my family, where the sun rose and set in approximately 12-hour increments. It made it remarkably easy to call it a night around 8 pm and start my bedtime ritual. The sun began to set around 6 pm, and by 7 pm, the Howler monkeys, frogs, and toads were in full harmony, adding to the desire to hunker down for the evening. By 8 pm, the cicadas, crickets, and katydids join the symphony, and I want to brush my teeth. When 9 pm rolled around, I found myself heading to my bed to read a book before I drifted off to sleep. I was well-rested and had full energy until the sun began to set.
Aside from moving to Belize or a country near the equator, what can be done to counter the effects of less daylight during the winter months? Light therapy. But what is light therapy?
Light Therapy from Ancient Times until the Present
Light Therapy has been around for thousands of years, with its roots in ancient civilizations. The Greeks revered sunlight for its healing power, calling it “heliotherapy.” They oriented their homes and even planned entire cities to maximize sun exposure. In Egypt, the ancients channeled sunlight through colored gemstones like rubies and sapphires to create specific colored light to use for therapy. From Ancient India, we find medical texts describing treatments using sunlight in combination with herbs to heal skin conditions like acne and rosacea. Light therapy shows up even in the “dark ages.” Medieval medical texts posited that sunlight would rebalance the humors. Fast forward to more modern examples. Florence Nightingale advocated for “light as therapy” to restore health in the 1850s. In the early 1900s, Nobel Prize winner Dr Niels R Finsen used light therapy to treat lupus and smallpox scarring. During the 1920s and 1930s, natural sun therapy and artificial light were popular treatments for tuberculosis. Light therapy has expanded in recent years into new areas of treatment that include SAD, depression, and neurological diseases. [3]
Light therapy—also called bright light or phototherapy—is a simple yet powerful way to support mood and mental well-being. It is best known for easing the “winter blues,” or SAD, a type of depression that can show up when sunlight hours fade. By helping reset your body’s internal clock and boosting natural energy, light therapy can brighten more than just your morning, it can lift your whole outlook.
Modern light therapy is a well-researched, non-drug approach often delivered via a UV-filtered light box or lamp that emits around 10,000 lux, the intensity shown in many studies to be effective for mood support.[4] For best results, the light box is ideally used soon after waking, which helps shift and stabilize your body’s circadian clock.[5] The standard recommended duration is 20–30 minutes per day, a balance that maximizes benefits while staying tolerable for most users. [6]
Circadian Health Supported by Light Therapy
Light exposure in the morning does more than just brighten your room — it signals your brain and body in subtle, powerful ways:
- By reducing the reuptake of serotonin transporters, bright light therapy increases the amount of available serotonin, which supports a better mood.[7]
- In the early daylight hours, light suppresses melatonin production, helping shift your internal clock earlier so your sleep-wake rhythm realigns.[8]
- Repeated morning light exposure strengthens the overall amplitude and consistency of your circadian rhythm, making it more stable and resilient.[9]
The result? You feel more alert and energized early in the day — studies show quicker reaction times, reduced sleepiness, and greater vitality after morning bright light. [10]
Practical Tips and Supporting Habits
Use caution if you have bipolar disorder, eye diseases, recent vision changes, or take photosensitizing medications—in those cases, it is wise to consult your doctor or an eye specialist before beginning.[11]
- Ideally, start your session within one hour of waking to tap into its strongest circadian-resetting effects.[12]
- Aim to keep the device about 16–24 inches from your face (while seated comfortably)
- Don’t stare directly at the light, just let it drift into your field of vision[13]
- Try for daily consistency, using the light every morning gives your system a reliable signal and helps push shifts in mood, energy, and rhythm over weeks[14]
To supercharge your results, pair light therapy with supportive habits:
- Morning walks outdoors to soak in natural sunlight
- Keep a regular sleep–wake schedule
- Practice evening light hygiene by minimizing blue light exposure before bed
Complement all of this with mindfulness, balanced nutrition, and regular movement—these habits together can build more resilience, consistency, and brightness in both your mood and your days.
Call to Action
Remember, shorter days equal circadian disruption, but using light therapy helps realign your body. Nobody should have to power through the winter blues alone. I am here to encourage you to find solutions. Please consult your physician before starting light therapy, especially if you are taking any prescription medicines that create light sensitivity. Have you tried light therapy before? Tell me about your experiences in the comments section.
Do you need some help prioritizing lifestyle changes? Book a discovery call with me today and let’s see if we are a good fit. https://l.bttr.to/ZqzGq
[1] Resnick, Ariane. “What Your Sleep Says About Your Gut (and Vice Versa)”. Verywellmind, 08272025, https://www.verywellmind.com/what-sleep-says-about-gut-11788790
[2] Solan, Matthew. “The dark side of daylight savings time”. Havard Health Publishing, 03012023, The dark side of daylight saving time – Harvard Health
[3] Liebert A, Kiat H. The history of light therapy in hospital physiotherapy and medicine with emphasis on Australia: Evolution into novel areas of practice. Physiother Theory Pract. 2021 Mar;37(3):389-400. doi: 10.1080/09593985.2021.1887060. Epub 2021 Mar 7. PMID: 33678141.
[4] “Seasonal affective disorder treatment: Choosing a light box” The Mayo Clinic, https://www.mayoclinic.org/diseases-conditions/seasonal-affective-disorder/in-depth/seasonal-affective-disorder-treatment/art-20048298
[5] Campbell PD, Miller AM, Woesner ME. Bright Light Therapy: Seasonal Affective Disorder and Beyond. Einstein J Biol Med. 2017;32:E13-E25. PMID: 31528147; PMCID: PMC6746555.
[6] “Winter Depression Research Clinic” Yale School of Medicine, https://medicine.yale.edu/psychiatry/research/clinics-and-programs/winter-depression/
[7] Campbell PD, Miller AM, Woesner ME. Bright Light Therapy: Seasonal Affective Disorder and Beyond. Einstein J Biol Med. 2017;32:E13-E25. PMID: 31528147; PMCID: PMC6746555.
[8] Shirani A; St. Louis EK. Illuminating rationale and uses for light therapy. J Clin Sleep Med 2009;5(2):155-163.
[9] Ancoli-Israel S, Martin JL, Kripke DF, Marler M, Klauber MR. Effect of light treatment on sleep and circadian rhythms in demented nursing home patients. J Am Geriatr Soc. 2002 Feb;50(2):282-9. doi: 10.1046/j.1532-5415.2002.50060.x. PMID: 12028210; PMCID: PMC2764401.
[10] Schobersberger, W., Blank, C., Hanser, F. et al. Impact of a single, short morning bright light exposure on tryptophan pathways and visuo- and sensorimotor performance: a crossover study. J Physiol Anthropol 37, 12 (2018). https://doi.org/10.1186/s40101-018-0173-y
[11] Geoffroy PA, et al. Light therapy for bipolar disorders: Clinical recommendations from the international society for bipolar disorders (ISBD) Chronobiology and Chronotherapy Task Force. Dialogues Clin Neurosci. 2025 Dec;27(1):249-264. doi: 10.1080/19585969.2025.2533806. Epub 2025 Jul 24. PMID: 40705857; PMCID: PMC12291220.
[12] Levitan RD. What is the optimal implementation of bright light therapy for seasonal affective disorder (SAD)? J Psychiatry Neurosci. 2005 Jan;30(1):72. PMID: 15645001; PMCID: PMC543845.
[13] “Seasonal affective disorder treatment: Choosing a light box” The Mayo Clinic, https://www.mayoclinic.org/diseases-conditions/seasonal-affective-disorder/in-depth/seasonal-affective-disorder-treatment/art-20048298
[14] Geoffroy PA, et al. Light Therapy for bipolar disorders (ISBD) Chronobiology and Chronotherapy Task Force. Dialogues Clin Neurosci. 2025 Dec;27(1):249-264. doi: 10.1080/19585969.2025.2533806. Epub 2025 Jul 24. PMID: 40705857; PMCID: PMC12291220.