Living in the North: How to Care for your Circadian Rhythm

By Christine Sagan, MSN, APRN, FNP-BC

Founder Friday

Every Friday, our founder pulls back the curtain and shares something close to her heart—whether it’s a lesson learned, a personal story, or a behind-the-scenes glimpse into our journey. These posts are part inspiration, part reflection, and always written to connect, encourage, and spark conversation. It’s a chance to see some of the “why” behind what we do, straight from the person who started it all.

When daylight gets scarce, your internal clock (circadian rhythm) can drift—bringing low energy, carb cravings, “winter blues,” and choppy sleep. The good news: small, targeted light and routine tweaks work fast.

• Get outdoor light soon after waking. Step outside within 30–60 minutes of waking. On sunny days aim for 5–10 min; cloudy 15–20 min; very overcast 30–60 min. If you’re up before sunrise, turn on bright indoor lights first, then go outside once it’s light. Don’t stare at the sun; just be outdoors with eyes open ( no sunglasses)

  
  

• Catch late-day light. Get outside again in the late afternoon/evening; that low-angle light helps the brain “timestamp” evening and improves sleep later. 

  
  

• Dim at night. From ~9 pm onward, keep lights low; avoid bright overheads and screens between 10 pm–4 am. If you need light, use dim amber/red bulbs—they minimally impact melatonin. 

  
  

Why it works: specialized retinal cells (ipRGCs) using melanopsin are most sensitive to short-wavelength (blue-cyan ~480 nm) light—great by day for alertness but disruptive at night. 

Bright-light therapy (for mood, energy & routine)

For northern winters, a 10,000-lux light box used within an hour of waking for 20–30 minutes is an evidence-based option (also helpful when you can’t get morning daylight). Place it ~16–24 inches away, eyes open but not staring at the lamp. Choose units that filter out UV. (Talk to your provider first if you have retinal disease, are on photosensitizing meds, or have bipolar disorder.) 

Tip: Outdoor light is still stronger—on a cloudy day outside can be 1,000–10,000 lux, indoors is often 100–500 lux—so prioritize real daylight when possible. 

Red/NIR light & UV—what actually helps mitochondria?

• Red/NIR (“photobiomodulation”): Red/NIR wavelengths can interact with mitochondrial chromophores (notably cytochrome c oxidase) and may enhance cellular energy signaling in certain contexts (wound healing, recovery). This is not a circadian cue (use it for tissue support, not clock-setting). Evidence is promising but condition-specific. 

  
  

Fresh air & movement (why going outside matters)

Outside light delivers far more lux than indoor bulbs, and fresh, well-ventilated air supports alertness and cognitive performance (excess indoor CO₂ and stuffy air can sap focus). Even a 10–20 minute brisk walk first thing boosts both light dose and airflow.

Sleep timing & hygiene (winter edition)

• Keep a consistent schedule. Wake at the same time daily; go to bed when you first feel sleepy (don’t push past your “sleepy window”). You can be awake 14-16 hours a day.

  
  

• Caffeine cut-off. Stop caffeine 8–10 hours before bed. 

  
  

• Cool, dark, quiet room. Aim 60–68°F, black-out level darkness, minimal noise. (Keep window open for fresh air and to keep CO2 levels down)

  
  

• Screen/lamp strategy. Dim lights after sunset; avoid bright/blue-rich light late. If you must use a device, turn brightness way down and keep it farther from your eyes. 

Your 7-Day Alaska Winter Reset

Morning (daily):

1. Turn on bright indoor lights on waking if it’s dark. Step outside for your light dose as soon as feasible.

   
   

2. Optional: 10,000-lux light box 20–30 min while eating/logging your plan (skip on days you get bright morning sun). 

Midday:

3) Short outdoor break (5–10 min) for extra daylight + fresh air.

Late afternoon:

4) Get one more bout of outdoor light (walk the block). 

Evening:

5) Dim overheads; switch to lamps. Consider dim red bulbs after ~9 pm. 6) Wind-down routine (stretch, breathwork, hot shower → cool room). Target 7–9 hours of sleep.

Quick FAQs

• Can I do all of this through a window? Not reliably—glass filters key wavelengths. Get outside when you can. 

  
  

• I wake in darkness for months—now what? Use bright indoor lights immediately on waking, then get outdoor light at first daylight; add a 10,000-lux box in the morning as needed. 

  
  

• Are blue-blocking glasses enough? They help a bit, but dimming total brightness at night matters more. 

  
  

If shorter days are draining your energy or mood, we can help you build a personalized plan. Schedule an appointment today. 907-929-2222