The Dark Days Dilemma
Why Your Brain Is Staging a Winter Protest
Your circadian rhythm didn’t sign up for this. Here’s how to fight back.
Let’s talk about that thing nobody wants to admit: you’re probably feeling a bit... off right now.
Maybe you’re hitting snooze more than usual. Perhaps you’re reaching for that third coffee before noon. Or maybe you’re staring at your to-do list wondering why everything feels like wading through treacle.
Welcome to the dark days dilemma.
The Biological Plot Twist Nobody Warned You About
Here’s what’s actually happening: your brain is running a finely-tuned biological clock that evolved over millions of years to sync with the sun. This internal timekeeper, your suprachiasmatic nucleus (try saying that after a mulled wine) relies on light signals from your eyes to know when to wake you up, when to make you alert, and when to wind you down.
The problem? In December and January, those light signals are playing hide and seek.
In Northern Europe, we’re getting as little as 7-8 hours of daylight, and most of that arrives whilst we’re trapped under fluorescent office lighting. Your circadian pacemaker is essentially trying to navigate with a broken compass.
The result? A phenomenon researchers call circadian misalignment, and it’s wreaking havoc on everything from your mood to your metabolism.
Why This Matters More Than You Think
This isn’t just about feeling a bit sluggish. Research shows that inadequate light exposure affects:
Cortisol rhythms: Your natural ‘wake up and get things done’ hormone doesn’t get its morning trigger
Melatonin production: Without clear light/dark signals, your sleep hormone gets confused about timing
Cognitive performance: Memory consolidation, decision-making, and creative thinking all suffer
Mood regulation: There’s a reason ‘winter blues’ is a universal experience
And here’s the kicker: the effects compound. Poor sleep leads to reduced light exposure (you’re too tired to go outside), which leads to worse sleep, which leads to... you get the picture.
The Good News: Light Is Medicine (And It’s Free)
Before you spiral into seasonal despair, here’s your lifeline: light is the most powerful tool you have for resetting your internal clock. And unlike most things that actually work, it doesn’t require a prescription, a gym membership, or giving up carbs.
Research consistently shows that strategic light exposure can:
Immediately elevate cortisol levels in the morning (hello, natural energy)
Strengthen your circadian rhythm within days
Improve sleep quality without changing your bedtime
Boost mood and mental clarity
The catch? You have to be intentional about it. Your ancestors got light naturally. You need a strategy.
Your Winter Light Protocol: A Practical Guide
Morning: The Non-Negotiable Light Anchor
This is the single most important thing you can do for your winter wellbeing.
Within 30-60 minutes of waking:
Get outside for 15-20 minutes, even if it’s overcast (cloudy daylight is still 10-50 times brighter than indoor lighting)
No sunglasses. Let the light hit your eyes properly
If you absolutely can’t get outside, position yourself by the largest window whilst having your morning coffee
Can’t face the cold? Invest in a 10,000 lux light therapy lamp and use it for 20-30 minutes whilst eating breakfast or checking emails. It’s not quite as good as natural light, but it’s a solid Plan B.
Pro tip: The transition from dim to bright light is what triggers your cortisol awakening response. Don’t gradually increase lighting. Make it a clear shift from dark bedroom to bright environment.
Midday: The Rescue Mission
That 2pm slump isn’t just about your lunch choices. It’s your circadian rhythm crying out for light reinforcement.
Between 12:00-14:00:
Take a 10-15 minute walk outside, regardless of weather
If meetings trap you indoors, sit near windows
Even a few minutes of bright light can sustain your afternoon alertness
This is especially crucial in winter because your total daily light exposure is already so limited. Every minute counts.
Evening: The Dimming Ritual
Here’s where most people sabotage their sleep without realising it.
3 hours before bed:
Start reducing overhead lighting
Enable blue light filters on all devices (Night Shift, f.lux, or built-in settings)
Switch to warm, indirect lighting (think lamps, not ceiling lights)
1 hour before bed:
Dim everything further
Consider amber glasses if you’re doing any screen work
Let your body know that darkness is coming
The science: Evening light suppresses melatonin production. In winter, when your rhythm is already struggling, this is the last thing you need. Respecting the natural darkness is just as important as seeking morning light.
The Chronotype Factor: Not Everyone Needs the Same Thing
Here’s something most winter wellness advice ignores: your individual chronotype affects how much the dark days affect you, and what you should do about it.
Early birds (Lions): You’re naturally aligned with dawn, so winter’s late sunrises hit you hard. You might wake before it’s light and feel your energy fade earlier than usual. Focus on very early light therapy and don’t fight your natural urge to sleep earlier.
Night owls (Wolves/Owls): Winter can actually feel easier for you socially (early darkness means less judgment for your late nights), but the reduced overall light exposure still affects your health. Your morning light routine is even more critical because it helps prevent your rhythm drifting even later.
Everyone in between (Bears/Hummingbirds): You’ll feel the seasonal shift but adapt more easily. Consistency is your friend. Maintain your light routines even when motivation dips.
Your Dark Days Action Plan
This week:
☐ Set an alarm 10 minutes earlier and use that time for outdoor light exposure
☐ Schedule a non-negotiable midday walk in your calendar
☐ Enable blue light filters on all your devices (do this now, it takes 30 seconds)
☐ Move one lamp to create a cosy, dim evening zone in your home
This month:
☐ Notice your energy patterns. When do you feel most alert? Most tired?
☐ Experiment with light therapy if natural light is limited
☐ Pay attention to how evening light affects your sleep onset
☐ Be patient. Your rhythm will strengthen over 2-4 weeks of consistent practice
The Bigger Picture
Here’s the truth that the productivity industry doesn’t want you to hear: you’re not broken. You’re not lazy. You’re not lacking willpower.
You’re a biological being trying to function in an environment that ignores your fundamental design requirements. The modern world expects consistent output regardless of season, daylight, or circadian reality. That’s the problem, not you.
The Rhythm Rebellion starts with recognising this truth and taking small, science-backed steps to honour your biology. Working with your natural rhythms rather than fighting against them isn’t just better for your wellbeing. It’s better for your performance.
So this January, instead of white-knuckling through the darkness, try something radical: be strategic about light.
Your circadian rhythm will thank you. Your mood will thank you. And come February, when everyone else is still waiting for spring to save them, you’ll already be operating at full capacity.
Quick reminder: Light is powerful medicine, but it’s not the only piece of the puzzle. Sleep timing, movement, and meal patterns all interact with your circadian system. Future articles will explore how to optimise all four pillars of your biological rhythm.