The Power of Light: Supporting Energy and Wellbeing During the Darkest Months of the Year
As winter unfolds across the northern hemisphere, many of us feel the shift – not only in the weather, but in our energy. Days are shorter, mornings darker, and natural light becomes something we experience in fleeting moments rather than abundance. For women working in demanding international environments, this seasonal change often coincides with year-end pressure, global deadlines, and sustained mental load.
While winter fatigue is often normalized, one of its most influential factors is frequently overlooked: light. Light is a fundamental pillar of physical energy and overall wellbeing. It influences how awake we feel, how well we sleep, how stable our mood is, and how resilient we are under pressure. When light exposure decreases, our bodies receive fewer signals to regulate energy effectively – making it easier to drift toward exhaustion.
Understanding and intentionally working with light can be a simple yet powerful way to support yourself during the darkest months of the year.
Why Light Matters for Energy and Wellbeing
Light is one of the primary regulators of our circadian rhythm – the internal clock that governs sleep, alertness, hormone balance, and recovery. Exposure to daylight signals the brain to reduce melatonin, increase wakefulness, and support focus and emotional balance.
In winter, especially for professionals who begin their workday before sunrise and end it after sunset, this rhythm can easily fall out of sync. Over time, this misalignment can show up as persistent tiredness, reduced concentration, disrupted sleep, and lower emotional resilience – early indicators that the body is operating without sufficient support.
By consciously supporting light exposure, we help our bodies maintain steadier energy and protect against the slow erosion that can lead to burnout.
1. Step Outside and Let Daylight Do Its Work
One of the most effective ways to support your energy is also the most accessible: spending time outside during daylight hours. Even on cloudy days, outdoor light is significantly brighter than indoor lighting and provides valuable signals to your nervous system.
If possible, step outside in the morning or around midday. This could be a short walk between meetings, a lunch break outdoors, or simply standing outside for 10–15 minutes. When the sun does appear, allow the light to reach your eyes naturally – without sunglasses – while avoiding direct staring into the sun. This helps your full body system recognize that it is daytime and adjust energy levels accordingly.
For women balancing complex roles and responsibilities, these brief moments of daylight can act as grounding pauses that support both physical energy and mental clarity.
2. Using Light Therapy to Support Daily Rhythms
When natural daylight is limited, light therapy can provide additional support. Light therapy lamps and wearable light therapy glasses are designed to mimic daylight, particularly through blue light, which plays a key role in activating the circadian rhythm.
Using light therapy in the morning can help signal to your body that the day has started – even if it’s still dark outside. This can be especially helpful during winter months when early meetings, travel, or family responsibilities limit daylight exposure. On particularly grey days, a second short session around lunchtime can help reinforce the body’s sense of daytime and support sustained energy into the afternoon.
Rather than pushing through fatigue with caffeine or sugary snacks, light therapy offers a way to work with your biology – supporting focus, alertness, and steadier energy throughout the day.
3. A Gentle, Holistic Approach: Phototherapy Patches
Another way to work with light is through phototherapy patches, which offer a more subtle, integrative form of support. These patches do not emit light; instead, they reflect the light naturally produced by your body back into your system.
Placed strategically on specific meridian points, they combine phototherapy with principles of acupressure. This approach supports energy flow and balance in a non-stimulating way, making it particularly appealing during periods of sustained pressure or high mental demand.
For women navigating busy international work environments, this kind of gentle support can complement other energy-management practices without adding another task to an already full day.
Working with Light, Not Against the Season
Supporting your energy in winter does not require dramatic lifestyle changes. It requires awareness and small, intentional choices that align with how your body functions. Light – natural, therapeutic, or reflective – is one of the most powerful tools we have to maintain balance during darker months.
By stepping outside during daylight, using light therapy when needed, and exploring holistic tools such as phototherapy patches, you give your body clear signals to stay regulated, resilient, and energized.
Winter may be darker, but it does not have to be depleting. With the right support, it can become a season of steadier energy, greater self-awareness, and sustainable wellbeing.
P.S. If you’re interested in exploring light-based support further – particularly through phototherapy patches – I’m happy to guide you toward an option that best supports your energy and wellbeing.
