How To Reset Your Circadian Clock in Darkness

Winter brings shorter days, longer nights, and a natural invitation to explore how circadian rhythms impact our health—especially our vision. Our bodies are finely attuned to these rhythms, and by aligning with natural light cycles, we can support our eye health and overall well-being even in the darker months. Here’s a look at how light exposure and light therapies can help you stay balanced and support your vision health all year.

Understanding circadian rhythms

Circadian rhythms are our body’s internal clocks, designed to regulate everything from sleep to metabolism and mood. These rhythms rely on cues from sunlight and darkness to stay in sync, affecting how our bodies manage essential hormones like melatonin and cortisol. Our vision is closely linked to these rhythms; when we align with natural light cycles, we help our eyes and bodies function optimally.

As daylight fades in winter, we have the unique opportunity to use longer darkness to reset our rhythms. Rather than reaching for artificial light to offset early sunsets, embracing darkness can help us improve melatonin production, leading to restorative sleep and better eye health.

The benefits of natural sunlight for vision

Dr. Valerie Giangrande, a seasoned optometrist and holistic health coach, emphasizes the role of natural sunlight in setting our internal clocks. Exposure to morning sunlight, even on cloudy days, sends important signals to our brains that help regulate mood, alertness, and hormone production.

• Boosting serotonin and melatonin: Sunlight exposure, particularly in the morning, boosts serotonin levels, which support daytime alertness. This serotonin is then converted into melatonin later in the day, preparing our bodies for restful sleep. The simple act of stepping outside for a few minutes each morning helps ensure that melatonin production stays on track—key for cellular repair and eye health.
  
• Enhancing natural vision: Our eyes benefit from the full spectrum of natural light, which helps keep our vision sharp. Daylight exposure can also reduce the strain and dehydration often caused by artificial indoor lighting, which is linked to eye strain, digital eye fatigue, and even disrupted sleep patterns.

Red light therapy: a complementary tool for vision health

For those who can’t get enough sunlight, especially in winter, red light therapy can offer similar benefits by mimicking natural light spectrums. Red light and near-infrared therapies provide gentle, safe light that penetrates deeper tissues to support mitochondrial health, which fuels the cells in our eyes. Note this is ambient red light or for use on the body and not shone directly into open eyes. 

• Supporting cellular repair: Red light stimulates the production of energy within cells, promoting repair and rejuvenation in the body tissues. This therapy is particularly useful during the darker months when natural sunlight is limited.
  
• Reducing eye strain and fatigue: Many people find that red light therapy reduces eye strain, especially from prolonged screen time. For a more natural transition between day and night, consider using dim red light bulbs in the evening, which helps preserve melatonin production by reducing blue light exposure before bed.

Practical tips for supporting circadian health and vision

1. Morning sunlight exposure: Make an effort to go outside in the morning, even if it’s only for a few minutes. This will help anchor your circadian rhythm for the day and support balanced hormone levels.
   
2. Limit artificial light after sunset: As the day winds down, limit exposure to artificial lights, especially blue-light devices like phones and computers. Using warm, low-light lamps, or wearing orange or red-tinted glasses, can help keep your body on a natural sleep-wake cycle.
   
3. Explore red light therapy: Red light therapy devices are increasingly accessible for home use. Even 10-20 minutes a day can provide valuable support for eye health by encouraging cellular repair and reducing strain.
   
4. Embrace seasonal eating and cold exposure: Winter cues our bodies to slow down and eat more seasonal, warming foods like root vegetables and protein. Staying in sync with these changes in diet and cold exposure can also support healthy metabolism and balance our energy.

Our bodies are wired to respond to light and darkness, and supporting our circadian rhythms has a profound impact on both eye health and general wellness. As winter continues, make the most of the natural light available, and consider red light therapy as a way to supplement light exposure and nurture your vision. With simple shifts in light habits, you can improve your eye health and find harmony with the rhythm of the season.