February 1st is officially celebrated as St Brigid’s Day in Ireland, corresponding with the traditional Celtic festival of Imbolc. This marks the halfway point between the Winter Solstice, the shortest day of the year, and the Spring Equinox, when day and night are equal lengths. As a former midwife, I love that the word “imbolc", literally translated, means “in the belly”, referring to pregnant sheep. We can think of it as being “in the belly” of the winter: we are still in the middle of the winter but the days are starting to get noticeably longer and there is the promise of spring and new life. February 1st this year is also the night of the full Snow Moon, so it will be a bright night as well!
Light is also, of course, used metaphorically, and many of us are thinking about that symbolism right now.
- “Darkness can not drive out darkness: only light can do that.” - Martin Luther King, Jr
- “Do not go gentle into that good night but rage, rage against the dying of the light.” - Dylan Thomas
- “How far that little candle throws his beams! So shines a good deed in a weary world.” - William Shakespeare
It is not a coincidence that light is celebrated and referenced as a symbol of goodness and hope. Our bodies are hard wired to respond to differences in the light. Our brains actually need light, especially within the first hour of waking, to reduce the production of melatonin, the sleep hormone, and increase production of cortisol. Cortisol is often associated with stress, but it is also the “wake up and get going” hormone. Sunlight also helps with the production of serotonin and dopamine which affect mood. Many people struggle with the “winter blues" because of the reduced hours of sunlight, especially in the north. For some, it can trigger Seasonal Affective Disorder, a form of clinical depression.
It’s natural for our bodies to respond to shifts in the light throughout the day and throughout the year. By understanding how these shifts work we can adapt our routines to help us work with those tendencies instead of against them. Incorporating the mindful use of light exposure helps with sleep/wake cycles, energy levels and mood.
Here are three tips for using light to promote your overall wellness.
- Morning- If it’s possible when you first wake up, go outside for a few minutes, ideally 5-10 minutes, but even stepping outside for a minute or two is good. Going for a short walk, taking the dog out, or stepping outside and doing a few stretches all have the added bonus of movement which increases blood flow to your brain. If going outside isn’t realistic, open the curtains and sit or stretch near the window. Outdoor light is more powerful than indoor light in waking up your brain. If you are up before the sun rises, using bright cool white lightbulbs or a light therapy box can help get you going.
- Mid day- If you start feeling your energy dropping off in the middle of the day that’s partly due to the decrease of cortisol that occurs as part of the body’s normal circadian rhythm. The same activities that help wake you up in the morning can also give you a little boost of energy to get through the afternoon. Go outside, take a walk after lunch, or get up and stretch near a window with the blinds wide open.
- Evening- Light plays an important role in helping us wind down for the evening and get ready for bed. As the sun goes down that signals a decrease in cortisol and an increase in melatonin. This is why spending too much screen time or time under bright white bulbs in the evening can make it hard to get to sleep. Try switching to warmer light in the areas where you relax and dim other lights in your house about 2-3 hours before your intended bedtime. (Pro tip: smart light bulbs can change their color profile at different times of day.) If you are going to be using screens, switch them to night mode to reduce your blue light exposure. Turning off screens at least an hour before bed and incorporating some other routines like journaling, reading a book, taking a shower or meditating can also help prepare you for restorative sleep.
If you'd like to talk more about developing healthy routines for morning or evening, please get in touch!
“Nothing can dim the light that shines from within.” - Maya Angelou