Clocks Going Back: Best Practices for Navigating Shorter Days and Lower Light Levels This Winter
As the clocks go back on October 27th, marking the start of shorter days and longer nights, many of us will experience a shift in our daily routines and energy levels. The reduction in daylight, coupled with lower lux light levels during the winter months, can affect everything from our mood to our sleep patterns. To stay healthy and energised during this time, it’s essential to adopt practices that help counterbalance the lack of natural light. Here’s a guide to maintaining your wellbeing as the days grow shorter, featuring insights on the benefits of vitamin D, morning daylight exposure, and tips for staying active.
The Importance of Vitamin D and Vitamin K2
One of the most significant challenges during the winter months is the reduced exposure to sunlight, which directly impacts our body’s ability to produce vitamin D. Vitamin D is crucial for maintaining healthy bones, supporting immune function, and regulating mood. Without sufficient sunlight, it’s easy to develop a deficiency, which can lead to a range of health problems, including fatigue, weakened immune function, and even depression.
Taking a daily supplement of vitamin D can help mitigate these effects, but it’s important to pair it with vitamin K2 for optimal results. Vitamin D helps with the absorption of calcium, while vitamin K2 ensures that the calcium is directed to your bones, rather than your arteries, where it could cause damage. Together, these vitamins work in harmony to support bone health, cardiovascular function, and overall wellbeing.
According to Andrew Huberman, a neuroscientist and professor at Stanford University, ensuring you have enough vitamin D, especially during the winter months, is key to maintaining energy levels and mood. Huberman also emphasises the importance of combining vitamin D with other lifestyle practices, such as exposure to natural light, for better overall health.
Morning Daylight Exposure: Setting Your Body Clock
While taking vitamin D is a vital step, it’s also important to get natural daylight exposure, particularly in the mornings. Exposure to daylight in the morning helps regulate your body’s internal clock, known as the circadian rhythm, which controls sleep-wake cycles, digestion, and energy levels. According to Huberman, getting at least 10-30 minutes of daylight exposure within the first hour of waking can have profound benefits on your sleep and overall wellbeing.
Natural light, even on cloudy days, helps signal to your brain that it’s time to wake up, enhancing your alertness and mood for the rest of the day. This early morning exposure also plays a key role in ensuring that your body produces melatonin—the sleep hormone—at the right time in the evening, promoting deeper, more restful sleep.
To integrate this practice into your routine, consider going for a short walk in the morning, or simply spending some time by a window with good natural light. If you find it difficult to get outside due to your schedule, using a lightbox or daylight lamp can also help simulate the benefits of natural sunlight.
The Importance of Daylight Exposure During the Day
It’s not just mornings that matter—getting outside during the day, even in the lower light of winter, can help maintain your energy levels and improve mood. Studies have shown that spending time outdoors, particularly in natural settings, can reduce symptoms of stress and depression, boost your immune system, and increase productivity.
Taking a midday walk or simply stepping outside for a few moments during your lunch break can significantly impact your wellbeing. Exposure to natural light, even in small doses, helps your body maintain its circadian rhythm and combats the lethargy often associated with winter months.
Walking is particularly beneficial because it combines the positive effects of daylight exposure with physical activity, both of which are proven to enhance mental health and cognitive function. During the winter, when it’s tempting to stay indoors, making time for daily walks, whether it’s a quick stroll around your neighbourhood or a longer hike in a nearby park, can be incredibly restorative.
Preparing for the Time Change: Best Practices for Sleep
With the clocks going back and shorter daylight hours ahead, it’s normal to feel a disruption in your sleep patterns. However, there are a few key practices you can adopt to ease the transition and improve sleep quality during the winter months.
First, aim to maintain a consistent sleep schedule, even on weekends. Going to bed and waking up at the same time each day helps regulate your body’s circadian rhythm. Incorporating morning daylight exposure, as mentioned earlier, is another powerful way to signal to your brain when it’s time to wake up and when it’s time to wind down for sleep.
Creating a dark, cool sleeping environment can help you fall asleep faster and sleep more soundly. Limiting screen time before bed is also crucial, as the blue light emitted from phones and tablets can interfere with melatonin production.
Thrive Through Winter with Simple, Effective Practices
As the clocks go back on October 27th, preparing for the shorter days and reduced light levels is essential for maintaining your health and wellbeing. Incorporating vitamin D and K2 into your routine, prioritising morning daylight exposure, and getting outside for walks during the day are simple yet powerful practices to help you stay energised and balanced throughout the winter.
At Campbell Buchanan George, we understand the importance of creating homes that connect you to the outdoors and natural light. Visit our fine new homes for sale near Cambridge, at Alconbury Weald and Fairfield Meadows in Bedfordshire, and discover how thoughtful design can enhance your wellbeing throughout the seasons.