Understanding Circadian Rhythm in Winter

Every December the days shorten. Mornings are dark, evenings arrive quickly, and many people notice changes in their energy and sleep. From a naturopathic perspective, this is expected. The body’s circadian rhythm depends on light, and wintertime shifts that input dramatically. 

In summertime, morning light tells the brain to wake up. Cortisol rises early and people feel alert. In wintertime, that signal arrives later, often after we have to be somewhere. Waking up can feel harder because the body is still waiting for daylight. Melatonin can also shift, which is why some people feel tired early in the evening or notice a different, heavier kind of fatigue. Sleep patterns can also change in December. Some fall asleep earlier than usual. Others feel like their sleep is less refreshing. Indoor heat, more screen time, and holiday schedules all play a part. 

Supporting circadian rhythm in winter usually comes down to routine. Getting natural light in the eyes within the first hour of waking helps anchor the day. (For those who wake up before sunrise, a brief session with a 10,000 LUX light lamp can help mimic early daylight and make mornings feel a little easier.) A consistent bedtime, dimmer evening lighting, fewer screens at night, and gentle morning movement can also support the body’s internal clock. Many people feel better when they match their pace to the season and allow for a bit more rest and structure. 

Winter naturally encourages slower living. Working with that rhythm rather than fighting it tends to make the darker months easier to navigate. Small habits like predictable sleep, regular meals, and calmer evenings can help people feel more grounded. With a few steady habits, most people find their circadian rhythm settles into a comfortable winter pattern as the season continues. 

Because everyone’s physiology is different, some may want personalized support. Evergreen Naturopathic offers guidance for those who want to understand their sleep patterns and create routines that fit their needs.