Better Sleep During Seasonal Changes With Melatonin & Light Therapy

While you might feel more tired during the winter months, seasonal transitions such as shorter days, colder weather, and work and holiday stress can actually disrupt sleep patterns.

Despite your fatigue, you might notice that your quality of sleep goes down, or you feel groggier throughout the day.

While normal, this disruption in your quality and length of sleep can have a big impact on your health.

Inadequate sleep can disrupt hormone balance, slow metabolic function, increase cravings, and negatively affect mood, making weight management significantly harder.

You don’t have to keep struggling! Luckily, we have some science-backed tools you can incorporate if you find yourself lying awake during the long winter nights: melatonin therapy and bright light therapy.

Used separately, these tools have a big impact, but together, along with some other easy lifestyle interventions, you can reset the clock on better sleep.

Why Sleep Gets Harder as Seasons Change

The seasonal transition into winter can impact your sleep in a few different ways.

Your circadian rhythm, a natural hormone cycle that is triggered by your exposure to natural light and controls your sleep-wake cycles, can be disrupted by shorter daylight hours. Earlier evening darkness can signal to your body to wind down too soon.

Less sunlight also means less vitamin D, which controls your energy and mood.

Melatonin Therapy: Resetting Your Internal Clock

What Melatonin Is (and Why It Matters)

Melatonin is naturally produced by your body in response to lower light in the evenings, signaling that it is time to start winding down for sleep.

Our modern lives don’t always coincide with the sun’s schedule, though, and bright lights in our homes and cities can disrupt these cycles.

Taking melatonin supplements can help to shift your body clock when seasonal changes disrupt your sleep-wake cycle.

The Right Dose (and What to Avoid)

The standard dose of most melatonin supplements on the market is about 3-5mg, but it can be as high as 10mg— way too high for most people. Like any good thing, too much melatonin can have adverse effects, such as grogginess or dizziness the next day.

Stick to the lowest effective dose for better results; around 0.5-1mg is ideal.

We recommend reputable brands such as this one from Pure Encapsulations.

How to Use Melatonin Effectively

Another misconception about melatonin is that you should take it immediately before bed. In reality, you should take your melatonin about 3-4 hours before your ideal bedtime.

Think about it— the sun typically sets in the evening, and therefore, natural melatonin production occurs a few hours before you are actually ready to tuck yourself in.

Bright Light Therapy: Anchoring Your Morning Rhythm

Why Morning Light Matters

As you probably realize by now, light is the strongest signal to your internal circadian clock.

Bright light therapy first thing in the morning helps to anchor your sleep and wake times earlier in the day, as winter brings with it dimmer mornings and earlier sunsets.

Choosing a Proper Light Box

Light boxes are an effective way to mimic the natural morning light, which is scarcer in the winter.

There are plenty on the market, and the brand doesn’t matter as much as quality and consistent use do. What is important is that the light itself has 10,000 lux of illumination, such as this one by Verilux HappyLight.

Avoid the visor-style lights, which have been proven less effective than other forms of light therapy.

How to Use It

Using this light is simple, just sit about 12-24 inches from the light for 20-60 minutes each morning, as soon after waking as possible, around the same time every day, to enforce rhythms.

Keep the light at an angle to reduce glare and direct your eyes towards the light while you read, work, or simply enjoy your coffee.

You should notice a change within a week or two of incorporating light therapy.

Important Pairing Behavior

Pair morning light therapy with low-light habits in the afternoon and evening for best results.

Wear sunglasses outdoors after 4:00 PM. Avoid bright-light screens and even dim household lights at least an hour before bed.

If you haven’t seen any improvement after about 2-4 weeks, add vitamin B12 (0.5 mg three times daily with meals) to boost the effects of light therapy.

Lifestyle Habits That Support Seasonal Sleep

Melatonin and light therapy are most impactful when used together with other lifestyle habits that support your sleep quality:

• Reduce evening screen exposure.

• Keep consistent bed and wake times.

• Create a cool, dark sleep environment.

• Avoid “drift” — resist the temptation to go to bed later.

When to Reach Out for Support

Chronically disrupted sleep can point to more serious issues, such as sleep disorders like insomnia and sleep apnea.

If issues with your sleep persist for a long period of time, or if you experience worsening fatigue, brain fog, low mood, or disrupted eating patterns, reach out to a medical professional for help.

Better Sleep, Better Life

Even small, science-based adjustments to your routine can have a big impact on your health and make seasonal transitions easier.

Restoring your sleep rhythm helps your body to regulate hunger, metabolism, mood, and energy, making weight loss easier and life more enjoyable.

The most important thing when it comes to incorporating new habits is exercising consistency, making sure to celebrate your wins, and reaching out for help when you need it.