Staying Well with the Right Light This Autumn & Winter

Illustration generated by Grok

Disclaimer: This post is for general information only and is not to be taken as professional advice. If you're feeling persistently low, tired, or not like yourself in the darker months, please talk to your doctor. Check with your doctor before starting light therapy, especially if you have bipolar disorder or an eye condition.

Affiliate disclosure: Some links are affiliate links; I may earn a commission at no extra cost to you. This includes the light therapy lamp, cozy lighting, and color-changing smart bulb spots below.

When the sun sets before supper, I notice it in my energy and my mood. Over the years I've learned that light, the right kind at the right time of day, is one of the gentlest tools we have for feeling well through autumn and winter.

Morning Daylight

Getting outside soon after waking, even on a cloudy day, gives your body a strong signal that it's morning. A short walk, coffee on the porch, or opening every curtain in the house first thing is a lovely habit.

Light Therapy Lamps

Light therapy boxes are sometimes used for seasonal affective disorder (SAD), a type of depression that typically comes in fall and winter. According to Mayo Clinic:

• Brightness: A light box for SAD usually provides 10,000 lux of light and should filter out as much UV light as possible.

• Timing: It's typically used within the first hour of waking, for about 20 to 30 minutes.

• Distance: About 16 to 24 inches from your face, following the manufacturer's directions, with eyes open but not looking directly at the light.

• Talk to your doctor first. People with bipolar disorder should review whether and how to use light therapy with their provider, because it can trigger manic symptoms. If you have glaucoma, cataracts, diabetic eye damage, or another eye condition, ask your eye specialist before starting.

• Light boxes aren't regulated by the FDA for SAD treatment, so choose one made specifically for SAD.

• Light therapy lamp: [Amazon link coming soon]

Warm Evening Lighting

As the evening goes on, I switch from bright overhead lights to warm, low lamps. Softer, warmer light in the evening feels restful and helps the house wind down.

• Warm-white lamps and bulbs: [Amazon link coming soon]

Less Blue Light Before Bed

Screens give off blue light, which can make it harder to feel sleepy. I try to put my phone down an hour before bed, turn on night mode, dim the screens, and pick up a book or my knitting instead.

Cozy Lamps & Twinkle Lights

There's a reason we string lights in the darkest months. A few warm-white twinkle lights along a window, a salt lamp on the shelf, or candles (or flameless candles) on the table make long evenings feel magical instead of gloomy.

• Twinkle lights: [Amazon link coming soon]

• Cozy table lamp: [Amazon link coming soon]

Shop the Look: A Color-Changing Smart Bulb

One of my favorite little helpers is a color-changing smart bulb with tunable white and full color (RGB). You can set it to a cool, bright daylight tone for mornings and a soft, warm 2700K glow for evenings, and many can be scheduled to shift on their own through the day. Choose one that fits your fixtures and the app or smart home system you already use.

• Color-changing smart bulb: [Amazon color-changing smart bulb link coming soon]

• Regina's Pick: View on Amazon

As an Amazon Associate I earn from qualifying purchases.

Sources

• Mayo Clinic: Seasonal affective disorder treatment: Choosing a light box

Here's to bright mornings and glowing evenings,

Regina