Exposure to bright light in winter is important because it helps stabilize circadian rhythm, supports mood and energy, and can significantly reduce the risk and severity of symptoms of winter depression.
Bright light every day – especially in the morning – helps set or reset the brain’s master clock, which tends to shift later in the winter due to lower light levels.
Less daylight in winter is linked to lower serotonin levels and disrupted melatonin, which contributes to seasonal affective disorder and low mood in winter.
Clinical studies show that therapy with bright light (10,000 lux in the morning) can induce remission in 50-60% of people with seasonal affective disorder.
Newer evidence shows that bright light therapy has significant antidepressant effects in perennial major depression, with remission rates significantly higher than controls.
Strategies for increased exposure to bright light
Getting outside early in the morning is the best way to increase your exposure to bright light, especially on sunny, bright days. The brightness on a clear, sunny day often reaches 100,000 lux, while the light level in a well-lit home is somewhere between 100 and 500 lux. Even on cloudy days, the light level outside is usually around 2,000 lux.
Keep in mind that bright morning light has been a powerful stimulant for humans outdoors for hundreds of thousands of years, and light exposure is key to optimal physiology!
For many, this is not possible on a regular basis, in which case purchasing a 10,000 lux lamp that is used for 20 to 30 minutes shortly after waking can be very helpful. Ideally, place it above the head and shine downwards. Our eyes have a special receptor in the lower eyelids that respond very quickly to bright light from above. It’s literally an on and off switch for the brain! Here is an excellent 10,000 lux unit: https://www.amazon.com/Carex-Day-Light-Classic-Bright-Therapy/dp/B00PCN4UVU/ref=psdc_13053141_t4_B078KFCN1N
Benefits of exposure to red and near-infrared light
Red and near-infrared light are part of the sun’s light spectrum and have great benefits beyond just skin health! Near-infrared light in particular directly stimulates increased energy production from the mitochondria in our cells, which are responsible for energy production in our cells. For a complete overview of red/near infrared light therapy, check out this previous blog post: https://workoutanytime.blogspot.com/2025/01/the-many-benefits-of-redlight.html
Winter is the perfect time to take advantage of red/near infrared exposure. Many clubs now have red/near infrared beds and standing booths.
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