Easing winter tiredness with light
In the dark season (kaamos), many people in Finland suffer from tiredness, sugar cravings and sleeping longer. Light is the most important timekeeper of the internal clock, and there is research evidence that bright light in the morning eases dark-season symptoms. This guide explains how to use light correctly.
You will need
- A bright light lamp (about 10,000 lux at the usage distance)
- 20–30 minutes in the morning
- Outdoor clothes for a daytime walk
- A regular wake-up time
Steps
Recognise dark-season symptoms
Typical symptoms are a greater need for sleep, difficulty getting up in the morning, tiredness, carbohydrate cravings and lack of initiative. Symptoms often start in October–November and ease in the spring.
Choose a lamp
Use the light in the morning
Avoid evening use
Get outside in daylight
Keep a regular rhythm
Exercise and eat regularly
Monitor how you feel
Get help if needed
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