The Winter Blue Light Paradox
- Kristen Langley
- 2 hours ago
- 3 min read
It’s January, and in the northern hemisphere, that means the days are short, the office lights feel harsh, and that last cup of coffee just isn’t hitting the way it used to. But why do we feel so unfocused this time of year?
As optical professionals, we know light! We know its wavelengths, its refractive power, and its profound effect on our circadian rhythm. Typically, when we talk about light and our circadian rhythm, we’re focused on the high energy visible (HEV) blue light emitted by digital devices. We talk about whether we should reduce it and the best methods for doing so, but we also know that when we’re exposed to HEV blue light too late at night, it can suppress melatonin production - the hormone that signals to our bodies that it’s time to sleep.
However, do you know what the largest and most important source of blue light is?
The sun!
Exposure to the sun’s natural light during the day helps keep our serotonin and melatonin hormones in sync. The rising sun tells our bodies to suppress melatonin production so we can wake up and have a productive day. When the sun sets, the lack of natural light tells our bodies that it’s time to start producing melatonin again to get ready to sleep.
The Blue Light Paradox
This time of year, when we seem to arrive and leave work in the dark, we’re exposed to a lot less of the sun’s HEV blue light. This reduction means that sometimes our bodies forget to stop producing melatonin, leaving some of us with:
low energy
increased fatigue
difficulty concentrating
a pervasive case of "meh”
When these feelings persist beyond just the regular "winter blues”, it can be a sign of Seasonal Affective Disorder (SAD) a form of depression that’s triggered by the reduction in natural daylight hours. Approximately 5% of adults in the United States experience SAD, and women are diagnosed four times more often than men1. Understanding this light-brain connection is crucial to protecting our personal and professional performance.
Strategies to Boost Your Mood in Darker Months
Even if you’re not feeling the effects of SAD, maximizing your daylight exposure can help you maintain peak performance through the winter months.
Schedule a sunlight break Take advantage of those midday moments of bright, outdoor light to expose yourself to natural blue light, which is exponentially more powerful than any indoor source. Even ten minutes of exposure to outdoor light during the brightest time of the day (11 AM to 2 PM) is significantly more effective than being indoors. Step away from the phoropter or the computer, put down your PD stick, and take a walk around the building.
Pay attention to your eyewear If you typically wear lenses that reduce HEV blue light, like a blue light reducing anti-reflective treatment, lens material, or photochromic, consider leaving those glasses on your desk during your midday walk. While protection from UV is always important, we want to let the HEV blue light in to signal wakefulness to your brain (wear clear UV-blocking lenses if you have them - even in the winter!).
Artificial light is better than nothing
If getting outside isn’t an option or simply isn’t doing the trick, you can maximize your exposure to blue-rich white light by using a certified light box in the morning. 20-30 minutes of exposure first thing will signal your brain to wake up and boost your mood for the day.
Seeking professional support
If you’re feeling really down and persistently not yourself, it might be time to talk to a professional. Resources like Psychologytoday.com and your health insurance provider’s website are great for finding providers in your area.
Shining a Light on Self-Care
Ultimately, protecting your focus this season is an act of self-care. You spend your days guiding your patients and the industry toward optimal visual health, and it’s time to turn that expert knowledge inward. By recognizing the powerful dual nature of blue light — blocking it at night while actively seeking it during the day - you are using your clinical insight to optimize your mental well-being. Be patient with yourself during these darker months, adjust your light habits, and know that maintaining your own health is the most critical prescription you can fill.
Note: This article is for informational purposes only and is not a substitute for professional medical advice or treatment. If you are struggling with persistent symptoms or are in crisis, please consult a physician or mental health professional immediately.
Written by: Kristen Langley
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