How to Manage Through Shorter Days and Less Sunlight

With daylight savings time in full swing, you might be feeling a little rough around the edges … a little “off” in a way that you can’t quite pin down.

“Losing sunlight in the winter does create an issue we know about relative to light exposure,” says Dr. Alon Avidan, M.D., M.P.H., professor of neurology at UCLA and director of the school’s Sleep Disorders Center.

RELATED: How to Get Better Sleep

It’s mostly centered around our circadian rhythm, which essentially aligns to the natural progression of light and darkness throughout the day. Our bodies get used to one set of light and dark patterns, then daylight savings comes in each fall and throws that rhythm off.

“If you don’t get that (proper) light exposure and you’re getting your light from electronics instead, that’s when you can get into problems,” he adds.

Issues With Insufficient Light Exposure

When our circadian rhythms are in sync, we have a better chance of restful, recuperative sleep and generally more energy throughout the day. In the winter months, we often get up before the sun rises and return home after sunset, which essentially deprives the body of the natural light exposure that keeps our clocks wound correctly.

This lack of light can leave us feeling drowsy and less alert well into our waking hours. Of course, a lack of sleep begins to affect all sorts of bodily functions from cell repair to heart health.

At night, if the rhythm is off, that can also affect melatonin production, which only perpetuates the vicious cycle in the pursuit of restful sleep.

The Right — and Wrong — Sources of Light

You probably know this by now, but it bears repeating: your phone light is not a proper source when it comes to managing through these shorter days. (And no, blue light glasses are not an excuse to stare at your screen longer.)

“When one gains an hour, they shouldn’t be watching TV late in the evening,” Avidan says.

He adds that it’s crucial to spend time outside or in the face of natural sunlight to help the body adjust and make up for the physically fewer hours of sunlight through the daytime hours.

If you’re finding that you can’t get enough natural sunlight during normal hours, it may be worth considering a light lamp to help get some less technical light as you rise in the morning.

Tips for Creating a Restful Sleep and Light-Positive Environment

Oregon State University School of Psychological Science assistant professor Dr. Jessee Dietch says that our brains are not light switches that can be turned off for sleep at a moment's notice. It’s important to prep the body for sleep by developing a relaxing wind down routine and giving yourself a "buffer" between the activities of the day and your sleep period.

As you wake, regularly seek bright light especially early in the morning.

Jessica Shaw, director of interior design at The Turett Collaborative, says to designate an area if you work from home and leave all of your electronics there at the end of the day.

“Avoid storing and charging devices by your bedside,” she adds. “To get in the habit of this, start an evening ritual where you are shutting down your electronics before you intend to go to sleep, and reserve your bedroom for rest and relaxation.”

This goes hand in hand with creating a generally more restful environment for sleep. Keep the temperature a bit cooler in the bedroom, if you can, and make it feel as cozy or as comfortable as you like to coincide with falling asleep faster and more deeply.

Lastly, Avidan says a light lamp could be a good investment, but it should be one with at least 10,000 lux (a generally recommended amount for light therapy). People struggling with light change could benefit from the additional boost of gradually waking with this type of light in the morning.

Products to Help Manage Through Less Sunlight

Hatch Restore 2

The Restore 2 is certainly one the better looking light lamps on the market, and it also steps up with an array of light colors and sounds to help ease into the evening and awake peacefully. One of the best features of the system is the highly customizable settings available through the Hatch app. Waking up to the soothing sounds of the included meditative flutes is one of our favorites and a morning tradition you’ll also want to embrace.

$199.99 at Amazon.com

Cariloha Classic Bamboo Sheets

Looking for a softer upgrade to your standard bed sheets? Try bamboo. This option from Cariloha not only keeps you up to three degrees cooler compared to cotton, it does so without nasty chemicals or other synthetics that are definitely anti-sleep.

$249 at Amazon.com

Lushleaf Blackout Curtains

If your bedroom gets a ton of sunlight, that’s great. However, when the longer days return, that can mean much earlier rising without the proper protection. An inexpensive blackout curtain can help keep the light out until you’re ready to rise (or at least until your light lamp welcomes you into the morning).

$23.99 at Amazon.com

Ebern Designs Bolan Cube Bookcase

Stop with the “I don’t have a place to put books near bed” excuse. Turning off the screens and picking up a book is a great way to transition into sleep time and a small, movable cube will ensure you have a place to always have something on hand to read.

$24.99 at Wayfair.com

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