By Sarah Paton, ND
Dr. Sarah Paton, NDOregon winters can feel long, dark, and draining — and there’s a real biological reason for that.
Reduced sunlight impacts serotonin, melatonin, vitamin D levels, and our circadian rhythm, all of which influence mood, energy, and sleep quality.
One evidence-based tool I often recommend is light therapy. Look for a lamp that provides 10,000 lux and use it for about 20–30 minutes each morning, ideally soon after waking. Many people notice improved mood, better focus, and more consistent sleep within a couple of weeks.
Even better is getting outside in the morning, even when it’s cloudy. Natural daylight early in the day helps reset your internal clock, making it easier to fall asleep at night and feel steadier emotionally during the day.
Light is medicine — and small daily doses can make a meaningful difference through the winter months.
Dr. Sarah Paton, a licensed naturopathic physician, specializes in natural, integrative medicine at drsarahpaton.com.
Disclaimer: Self Care posts are shared for information purposes only, and are never intended as individual medical advice nor as a substitute for healthcare services.