Bright light exposure in winter is important because it helps stabilize circadian rhythms, supports mood and energy and can significantly reduce the risk and severity of winter depression symptoms.
Bright light - particularly in the morning - helps set or reset the brains master clock each day, which tends to drift later in winter due to lower levels of light.
Reduced daylight in winter is linked to lower serotonin levels and disrupted melatonin contributing to seasonal affective disorder and low mood in winter.
Clinical trials show that bright light therapy (10,000 lux in the morning) can bring about remission in 50 -60% of people with seasonal affective disorder.
Newer evidence shows that bright light therapy has significant antidepressant effects in non-seasonal major depression with remission rates substantially higher than controls.
Strategies for Increased Bright Light Exposure
Getting outside first thing in the morning is the best way to increase your bright light exposure - especially on sunny, clear days. Brightness on a clear, sunny day are often 100,000 lux whereas well-lit indoor home light levels are somewhere between 100 - 500 lux. Even on cloudy days outdoor light levels are typically close to 2,000 lux.
Keep in mind that for hundreds of thousands of years humans where outside so bright morning light was a powerful stimulus and light exposure is key for optimal physiology!
For many this is not possible on a regular basis in which case purchasing a 10,000-lux light used for 20 - 30 minutes shortly after waking can be very helpful. Ideally position the above the head and shining down. Our eyes have special receptor in the lower eyelids that respond very quickly to overhead bright light. It is literally like an on and off switch for the brain! Here is a 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 Red and Near Infrared Light Exposure
Red and near infrared light are part of the sun's spectrum of light and have big benefits beyond just skin health! In particular near infrared light directly stimulates increased energy production from the mitochondria in our cells which are responsible for energy production in our cells. For a complete rundown on Red/Near Infrared Light Therapy check out this previous blogpost: 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 stand-up booths.
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