Chasing Away Colds And Flu With Winter Sun

 

Harnessing Winter Light for Better Health and Well-Being

Winter’s shorter days and reduced sunlight can make us feel pretty darn sluggish and low on energy. Many people wake up before sunrise and return home well after sunset, leaving only a narrow window for natural daylight.

The lack of light doesn’t just dampen our mood… it can also interfere with critical internal rhythms as well as immune function. Understanding why light is so crucial during this season and learning simple strategies to boost exposure can help maintain energy, productivity, and overall health throughout the cold, dark months.

 

Why Light Matters to the Human Body

Light is biologically foundational for regulating our internal clocks, known as circadian rhythms. These 24-hour cycles signal our bodies when it’s time to sleep, eat, and be alert. (Handy for our morning drives to work.) When morning light enters our eyes, it suppresses the hormone melatonin, signaling it’s time to wake up and engage with the day.

In contrast, darkness prompts higher melatonin levels, preparing the body for rest. During the dark days of winter, the reduced daylight means these cues can become muddled, leading to disrupted sleep patterns, persistent fatigue, and mood swings.

Light also plays a vital role in hormone regulation beyond melatonin. Cortisol, often called the “stress hormone,” peaks in the morning to kickstart our day and tapers off later. Blood sugar too, is affected by light!

When our exposure to daylight is limited, the net result can negatively alter this balance, sometimes causing a downward spiral in energy and fluctuations in mood. Gee, maybe we don’t need antidepressant drugs as much as we need some good old-fashioned light. Even better… light is free. Anyway, over time, these effects contribute to lowered immunity and leave us feeling run-down and prone to seasonal illnesses. Hence the cold and flu season.

 

Seasonal Changes and Our Well-Being

For some folks, lower light levels in winter can even trigger a form of depression known as SAD (Seasonal Affective Disorder). This condition goes beyond a case of the “winter blues,” as it includes symptoms like persistent tiredness, difficulty concentrating, low mood, and changes in appetite or sleep.

SAD is thought to be closely linked to the body’s response to diminished natural light, underscoring just how impactful the sun’s rays are on our psychological well-being.

Less sunlight can also reduce the amount of vitamin D our skin produces. Known as the “sunshine vitamin,” vitamin D is critical for strong bones and a robust immune system.

When we don’t get enough sunlight for our bodies to synthesize adequate vitamin D levels, we become at risk of catching colds or the flu. Supplementing with vitamin D or focusing on dietary sources like fatty fish and egg yolks can help to some degree, but seeking out a bit of sun when possible remains one of the most effective ways to maintain healthy levels.

 

How Different Light Spectrums Affect Us

Not all light is the same. Natural daylight contains a broad spectrum, including the blue and red wavelengths responsible for regulating our body’s circadian rhythms. Again, exposure to bright light, even blue light in the morning, helps us feel alert and awake. Kind of like a second cup of coffee without the caffeine. The truth is that when we rely solely on indoor lighting, which may not be full-spectrum or intense enough, our bodies do not receive the signal they need to kick into daytime gear.

Additionally, both blue and red light are often used in specialized light therapy devices designed to treat SAD or boost energy levels. Spending time in front of these devices can help reset circadian rhythms, reduce fatigue, and improve mood.

Other spectrums, such as red or near-infrared light, are gaining attention for potentially aiding cellular repair, boosting skin health, and supporting overall energy metabolism. Though research into these therapies continues, the importance of quality lighting in maintaining our well-being is clear.

 

Strategies for Increasing Day Light in Winter

Even on cloudy days, outdoor light can be significantly brighter than standard indoor lighting. A brief morning walk or a few minutes sitting by a window can help cue the body that it’s daytime and time to be alert.

For those who work indoors all day, rearranging furniture to make better use of windows or swapping out drapes for lighter curtains can go a long way in maximizing whatever sunlight is available. Placing mirrors strategically can reflect and amplify light, making a dim room feel brighter and more inviting.

When natural sunlight is scarce, artificial lighting is the next best thing. Investing in full-spectrum or daylight-mimicking lighting can provide a more uplifting environment than most LEDs being sold today, as they emit no infrared light. For those struggling with SAD or wanting a more targeted approach, light therapy boxes that supply at least 10,000 lux are often recommended for around 20 to 30 minutes each morning.

 

Strategies For Decreasing Night Light

Okay, how about light at night? As discussed above, exposure to light significantly influences our health, primarily through its effect on the circadian rhythm. Bright light during the day helps anchor the circadian rhythm and enhances overall well-being. But what about light when we sleep? What about nighttime light? Here’s a tip just as important as getting sufficient light during the day. Your bedroom, when you sleep, needs to be completely dark. Yep, completely dark. Here’s why: total darkness when you sleep at night signals melatonin release, a critical antioxidant for the body. A recent study in China revealed a concerning 32% increase in mortality linked to nighttime light exposure, particularly from neuron system-related diseases.

Building on this, a comprehensive study using UK Biobank data involving 88,000 participants provided even more insights. Participants wore light sensors to measure personal light exposure, which was then analyzed over eight years. The study found a fascinating dose-dependent pattern: increased nighttime light exposure significantly raised mortality risks by up to 34%, while higher daytime light exposure reduced mortality by as much as 32%. Bottom line: Lots of good full spectrum light in the day. Absolutely no light at night when you sleep. It’s as simple as that.

Listen, the implications of these findings are really far-reaching. We all need to focus on reducing light pollution at night and then get broad exposure to natural light during the day to improve our overall health.

This is particularly important for shift workers and individuals in settings like intensive care units, where exposure patterns are often altered and disrupted. The U.K. study underscores the value of optimizing light exposure to minimize disease burden and enhance longevity. Pretty important stuff, indeed!

 

Embracing Light for Mood and Productivity

Beyond boosting physical health and immune function, getting plenty of light exposure can affect also mood and productivity. It’s easy to want to stay inside on cold winter days, but taking advantage of any available sunlight can make a profound difference in how you feel.

Even the simple routine of opening the curtains first thing in the morning or setting aside time to step outside during lunch can help break the cycle of constant dimness.

Biophilic design, a concept that integrates natural elements into our living and working spaces, highlights that people function better when they feel connected to nature. This goes beyond just visual aspects like houseplants and wooden décor…  it includes maximizing natural light, ensuring that we have daylight-mimicking lamps, and recognizing our innate need for connection with the rhythms of the outside world.

 

Looking Toward the Future of Lighting

Emerging technologies like intelligent lighting systems might be able to take the guesswork out of when and how to manipulate lighting throughout the day. These systems can automatically adjust color temperature and intensity to align with natural circadian rhythms, offering brighter, blue-enriched light during the day and warmer hues in the evening.

Ongoing research into photobiomodulation therapies using red and near-infrared wavelengths—suggests further breakthroughs in boosting energy levels, improving skin health, and enhancing overall vitality. (or as my dad used to say “vim, vigor and vitality”)

Though winter can seem daunting with its dark mornings and early sunsets, cultivating a thoughtful approach to light exposure can turn this challenging season into restoration and well-being.

Further, by prioritizing natural light whenever possible, embracing full-spectrum indoor lighting, and staying open to advancements in light-based therapies, it’s possible to remain in better health, become more energetic, and mentally positive even when the sun is in short supply.