Winter Fatigue? Your body clock has answers

It’s natural to have less energy in the winter. But have you optimized your daily routine to align with your circadian rhythm?

Your circadian rhythm is basically about following your natural biological flow. Doing so improves your energy level, quality of sleep and overall well-being. I’ll share practical tips you can implement today to harness the power of your circadian rhythm.

But first let’s look at what this means. For eons our only sources of light were the sun, moon and stars and later we added fire and candles as a source of light and warmth.

Our body is ingeniously linked to these light cues and our biological clock moves in sync with these natural cycles of light and dark. These rhythms influence not just our sleep and wake cycles but our metabolism, immune system, mood and performance. In short: our health.

The introduction of artificial light has impacted this balance and as a result our well-being. And the effects are bigger than you might realize.

“Your daily activities and environment are either supporting internal harmony or internal chaos. Getting the right circadian cues (light/darkness, food, exercise, temperature) at the right time is non-negotiable for a healthy body, mind, and heart.” – Circadian

Today we’ll focus on optimizing your light exposure. According to research, the wrong kind of light can suppress your melatonin levels up to 80%!

I’ve been optimizing my circadian rhythm for about two years now and I can sense a distinct difference. I fall asleep more easily and I need less hours of sleep to feel refreshed.

Practical tips to optimize your circadian rhythm:

Go outside for at least fifteen minutes within one hour of waking up

Each morning I go outside for at least fifteen minutes to expose my body to natural light. When it rains, I stand under an overhang and when it freezes, I make sure I’m all bundled up. But I try to keep my forehead bare because apparently there are important ‘light sensors’ in your forehead. Who knew?

At times I even stood in front of an open window. Do whatever works to let your body know that the day has begun! By the way, those 15 minutes right after waking have more impact than an hour scattered through your morning.

Windows are your friend

Inside you don’t get the full spectrum of light that being outdoors provides—even on a cloudy day.

If you’re indoors the majority of the day, try to sit or work near windows. Open a window if possible—even a tiny crack lets in fresh air and light. If there are no windows, you can look into ‘natural light’ bulbs or daylight lamps.

Go outside for quick breaks throughout the day

The intensity of sunlight obviously varies throughout the day—but even when it’s overcast the light outside is beneficial. Getting outdoors several times a day lets your body knows what time it is. Think of it as getting your physical body in touch with the master clock (the sun) in order to keep your body’s clock ticking appropriately.

You need breaks anyway so see if you can take them outside. Rather than going for one long walk once a day I now go for several shorter walks—so I’m exposed to various intensities of light.

Take your work outside

I realize I am fortunate to have more flexibility than most people, but I’ve embraced working outside as often as possible. This was my outdoor office last week.

Perhaps you can take a short walk while taking that phone call or do a walking meeting like Steve Jobs? Or read that report outside? It’s all about being a little creative and looking for opportunities to be outdoors more (or open the windows).

Did you know that sunlight is nourishment for your eyes? That’s right. Your eyes need the light to stay in shape! We’re not talking about looking straight into the sun, obviously.

Avoid blue and white light at night

Remember, our body navigates on (sun)light. At the height of day there’s a lot of blue and white light outside so if you get these artificial cues at night, your body will suppress melatonin because it thinks it’s not time to sleep for a long while!

You may have heard that you need to avoid looking at screens two hours before you go to bed. That’s a good start.

In addition, I recommend changing the settings on your phone, tablet and computer:

• Turn dark mode on from at least sunset to sunrise.
• Set the light to ‘warm’ from dinner to the moment you wake up.  Best to select as warm (aka as yellow) as possible to minimize exposure to white & blue light.

You can definitely use blue light blocking glasses when you look at screens in the evening. But remember there are light receptors in your skin so wearing the glasses helps but won’t shut out everything.

I’m avoiding all screens after dinner (except answering some messages on my phone). Not just to avoid white and blue light but also because I usually spend a large part of the day in front of the computer. I feel my body needs the night off from screens. That’s why I love reading physical books.

Candlelight, anyone?

After dinner I only use amber lights and candles. I have a handy clip-on light for reading. It’s cozy and it feels so much better! I admit it took some getting used to but I’ve come to really appreciate these warm tones. Think of the main colors of a fire: yellow, orange and red.

Of course, in the summer you may not need much artificial light except maybe in your bathroom and bedroom.

Ensure your bedroom is dark

You may need to use blackout curtains—depending on how much (street) lights there are in your area. I added blackout curtains and I love it.

There’s much more I can share but these basic tips are a great way to get started with aligning to your circadian rhythm.

Bonus tip: watch a sunset or sunrise

The infrared light at this time of day is important for many processes in your body, There’s a reason people love sunsets. I believe we innately feel how soothing and healing it is.

What’s one practical tip you can put into practice today?

Have a day full of energy and inspiration!