Hacking Your Light Habits for Winter Survival

Light and Mood

Many people who live in the northern part of the world suffer extended periods of darkness this time of the year – and often the winter blues. But there are things you can do to boost your health and wellbeing, and prevent winter depression.

Photoperiod and Light

Several meteorological phenomena produce a lack of daylight. In research, we often refer to the number of hours with daylight as a photoperiod. At winter solstice, the photoperiod is short – or even absent if you go to the Arctic circle.

Obstacles to Daylight Exposure

People living in Russia, Canada, northern USA and northern Europe get very little sunlight in winter. Capital cities like Oslo in Norway, Stockholm in Sweden and Helsinki in Finland are all situated above 59 degrees north. These densely populated areas have inhabitants who are particularly affected by a lack of light. Another obstacle for people up north is the very low angle of the sun in the sky. Even if the sun rises above the horizon, it is often blocked by nature or buildings. Then there is the common thick layer of clouds that will cover the sun and reduce daylight exposure on most days, along with low temperatures.

Hacking Your Light Exposure

There are several ways to take action and conquer the winter blues. We have to remember that daylight is always ten times stronger outdoors than indoors. We need 30-120 minutes of daylight on a daily basis.

How to Get Enough Sunlight

So what can we do to get enough sunlight in winter? It’s important to go outside every day for a walk, even on cloudy days. Another good option is to sit as close as possible to a window when you’re inside.

Light Therapy

You should also embrace artificial light. It is less efficient than daylight, but still may improve alertness and mood. Ask for broadband spectrum LEDs in fixtures for your house and office.

Conclusion

In winter, there is often more than 1000 lux (a unit of illuminance) at an open area under the sky. However, 60% is lost when coming close to a building while another 30% is lost through a window. Shockingly, only 1% is left a few meters from the window.

Frequently Asked Questions

Q: How much sunlight do I need?
A: You need 30-120 minutes of daylight on a daily basis.

Q: What can I do to get more sunlight?
A: Go outside every day for a walk, even on cloudy days, and sit as close as possible to a window when you’re inside.

Q: What about artificial light?
A: It is less efficient than daylight, but still may improve alertness and mood. Ask for broadband spectrum LEDs in fixtures for your house and office.

Q: What is the best way to avoid strong lights in the evening?
A: Avoid strong lights, especially blue light, which is common in computers and electronic devices. Watching TV at a distance is okay, though.