Tired of reading about the winter blues? It’s a saturated topic (pun intended) as tiresome as wet, damp weather and days that darken early with the grey. At the risk of being another voice in the choir of winter blues wellness writers I am here throwing my umbrella into the mix with some thoughts on the importance of light in maintaining wellbeing through the winter months and more. 

Let There Be Light – Natural Light That Is!

As the days grow shorter and cooler temperatures set in our exposure to natural light takes a significant hit – “okay, but why does this matter?” You ask.  “Mitochondria” I respond. Mito-huh? Mitochondria, the powerhouse of our cells, mitochondria generate most of the chemical energy needed to power the cell's biochemical reactions. Research shows exposure to natural light, particularly early morning and evening light, can boost your mitochondrial health and overall wellbeing; improving energy levels, regulating immune signalling, reducing inflammation and oxidative stress (Chawla, A. 2025). Further, sunlight plays a critical role in circadian rhythm regulation, helping to balance melatonin and cortisol cycles, supporting sleep, mood and hormonal health and regulating the production of vitamin D, essential for immune function and mitochondrial stability (Dixon et al., 2023; Marón et al., 2020). In short, making time for a few minutes of sunlight each day is a science-backed way to energise your cells, protect your body, and support long-term vitality beyond the winter months.

1. See the Sunrise (Bare-Eyed)

Get 10–20 minutes of outdoor light within 30–60 minutes of waking. No sunglasses. This aides your circadian rhythm, primes mitochondrial function, and enhances melatonin release later. Often in winter we feel resistant to getting out in the cold, even 2-3 minutes to soak in the morning light can have a positive impact, so don your dressing gown and take a warm cuppa herbal tea and look toward the rising sun.

2. Evening Light 

Signals the brain to wind down, increasing melatonin production and increasing sleep quality.

3. Avoid/reduce artificial and blue light exposure

Especially after sunset and before bed.

How does this affect the winter blues?

It’s easy to write about exercising, making social connections, purposefully engaging in things you enjoy, mindfulness, and other tricks (it’s okay to enjoy that choccy curled up on the couch with a good book) to beat the winter blues. A simple google search and you’ll find hundreds of suggestions on this. However, I wanted to shed light on the powerful and important role mitochondria play in our wellbeing and the importance of consuming healthy light. When our cells are healthy and functioning our sleep improves, overall inflammation drops, cortisol levels are regulated, immune system improves and more, all this has a significant impact on how we feel within ourselves! 

References:

Robertson-Dixon I, Murphy MJ, Crewther SG, Riddell N. The Influence of Light Wavelength on Human 

HPA Axis Rhythms: A Systematic Review. Life (Basel). 2023 Sep 26;13(10):1968. doi: 

10.3390/life13101968. PMID: 37895351; PMCID: PMC10608196.

Mocayar Marón, F. J., Ferder, L., Reiter, R. J., & Manucha, W. (2020). Daily and seasonal mitochondrial protection: Unraveling common possible mechanisms involving vitamin D and melatonin. The Journal of steroid biochemistry and molecular biology, 199, 105595. https://doi.org/10.1016/j.jsbmb.2020.105595

Chawla, A. (2025). https://agamihealth.co.uk/unlock-the-health-benefits-of-sunlight-elevate-your-energy-bolster-your-mitochondria-and-reclaim-vibrant-health/