Chasing the light

Today is the winter solstice. That means that today, in the Northern Hemisphere, we have the fewest hours of sunlight, and the longest night. This year is kind of special though. There is also a nearly full moon, plus you may be able to see the Ursid meteor shower. The peak of the meteor shower is actually this weekend, but you may still be able to see some tonight. A cloudy sky is in the forecast in Western Mass, but if you live somewhere else you may be able to catch a great show.

I hear a lot of people talk about how frustrating it is to go to work when it’s dark, and leave when it’s dark. It certainly doesn’t leave you much time for outdoor adventures. I still try to get outside whenever I can, but the early sunset makes it difficult.

Light plays an important part in our natural circadian rhythms, and mood. Back in the day, before artificial light. daylight dictated most things that we did. We woke up when the sun rose, and wound down when the sun set. Science indicates that light and darkness, and circadian rhythms, are important contributors to mood and emotional regulation. Additionally, exposure to artificial light during the nighttime hours could disrupt your sleep. And lack of sleep definitely plays into mood regulation. Maybe this is why some people admit to seasonal depression or the winter blues.

So what can you do? Well, in an ideal world, you would still catch some of the daytime light in the winter. However, so many of us work long days that this is not always possible. So, you could try exposure to bright artificial light in the morning to try to regulate your circadian rhythm. At night, decrease your use of artificial light, or use indirect soft lights to prevent interruptions in your sleep schedule. Avoiding use of your cell phone at night, or changing the screen to a blue light filter, can also help.

In my own house, I avoid overhead lighting whenever possible. I much prefer “mood” lighting, and I wait to turn the lights on until I start tripping over things. This kind of life is not for everyone!

To regulate my own mood, I try to get outside whenever possible. Even taking the dog out in the backyard helps. When I am outside, I try to be mindful of the moment and pay attention to my surroundings. I try to stick to a regular sleep/wake cycle, even on my days off. And if I go for a walk at dusk, I bring a flashlight!