Red Light Therapy & Your Circadian Rhythm: Getting Through a Cumbrian Winter
I get you if you are tired. I really do.
You leave the house in the dark. You spend all day inside under strip lights or staring at a screen. You come home in the dark. And the only part of you that sees daylight between October and March is your face, if you're lucky.
You tell yourself you will feel better at the weekend. You don't. You tell yourself it's just a busy patch. It is not.
In Cumbria, December sees us around seven hours of daylight and most of us spend every one of them indoors. So if you have felt flat, foggy or like your sleep just isn't touching the sides, I want you to know that this isn't a willpower problem. It isn't laziness...
Your body is starved of light and light is much more important than most people realise.
What Is Your Circadian Rhythm?
Your circadian rhythm is your internal 24-hour body clock. It determines when you feel awake and when you feel sleepy. It influences your hormones, your appetite, your mood and even how well your skin repairs overnight. And the most important thing that is setting that clock is light.
When bright morning daylight hits your eyes the brain tells you the day has begun. Melatonin, your sleep hormone, turns off. Cortisol is up to wake you up. Everything runs on schedule, and then as the light dies in the evening, melatonin creeps back up and your body starts getting ready for rest.
This works well in summer. In a UK winter, the signals get muddled. We get weak, grey morning light (if we even get outside to see it) and spend our evenings in bright rooms with our phones inches from our faces and the signals are lost. Your body is not sure what time it is at all.
That's the 3pm slump. That's the second wind at 11pm. That's the alarm that feels like a personal attack.
So Where Does Red Light Therapy Come In?
I have to be careful how I say that because there is a lot of hype out there and I will never pretend something does more than it does...
Red Light Therapy is not an alternative to daylight. It won't give you vitamin D either. That comes from UVB rays, and in a UK winter even the sun can't manage it, which is why the NHS recommends everyone takes a vitamin D supplement from October to March.
But Red Light Therapy is a way of supporting your body in a different, and really valuable, way.
It works at a cellular level. Red and near infrared light is absorbed by your mitochondria, the little powerhouses inside your cells. We know that this will enable your cells to produce more energy and that is why red light is used for recovery, inflammation, skin health and overall wellbeing.
It's good for your body clock at night - Unlike the blue-heavy light from phones, laptops and LED bulbs, red light has very little effect on your eye that tells your brain to stay awake. And after-work sessions are a great way to switch off rather than wind yourself up. Early research has also linked evening red light sessions with better sleep quality and melatonin levels. Most of the studies are small, so I would go with promising rather than proven, but it makes sense.
It gives your skin some light - Your skin has been bundled up in jumpers and coats for months and you've had to deal with central heating and cold wind. Red light stimulates collagen, circulation and healing and can get you that glow winter steals from us back.
It gives you twenty minutes of calm - Don't underestimate this one. Lying in warm light, phone away, nobody needing anything from you. In the middle of January that alone does wonders for your nervous system.
Your Winter Light Plan
Red Light Therapy works better as a whole as part of a larger picture. It's almost never one thing, and that goes for how we feel as much as anything.
Here's what I'd suggest:
- Get outside in the morning - Even 10 minutes on a grey day gives your eyes a lot more light than indoor lighting ever will. Yes, even in Cumbria. Yes, even in the drizzle.
- Take your vitamin D - It's simple, inexpensive and it's good for all of us in winter.
- Dim things down at night - Lower the big lights, pop your phone on night mode and send your brain the message that the day is over.
- Book regular Red Light sessions - Consistency over intensity every time. 2 or 3 sessions a week through the darker months will do far more than one session when you're already burnt out.
- Keep your bedtime steady - Your body clock loves routine, even on weekends. Sorry!
You Don't Have to Just Get Through Winter
So many of us view winter as something we need to survive. Head down, push on, wait for spring.
But feeling rubbish for five months of the year is not the price of living in the UK. And when the light disappears, it's your body telling you it needs more support. Little regular habits add up. Taking time to recharge is not an indulgence; it is maintenance.
If you're in Maryport or anywhere else in West Cumbria and you want to feel a little more like yourself this winter, come and see me. We can discuss what's going on and come up with a plan that suits you and your life. That's what I am here for.
Book your Red Light Therapy session and make it part of your winter routine!
Frequently Asked Questions
Can Red Light Therapy help with winter tiredness?
It can definitely be part of the answer. Red light supports how your cells produce energy, and lots of my clients tell me they feel more settled and rested when they have regular sessions through winter. But I'll always be honest with you: it works best alongside daylight, Vitamin D, good sleep habits and managing stress. It's never just one thing.
Does Red Light Therapy give you Vitamin D?
No, and I want to be really clear on this one. Vitamin D is made when UVB rays hit your skin, and Red Light Therapy doesn't contain UV at all. That's actually one of the reasons it's so safe. In the UK, the NHS recommends everyone considers a Vitamin D supplement from October to March.
Is Red Light Therapy the same as a SAD lamp?
No, they do different jobs. A SAD lamp (or light box) uses very bright white light to mimic morning daylight and help reset your body clock. Red Light Therapy works at a cellular level to support energy, healing and skin. Some people use both. If you think you might have seasonal affective disorder, please speak to your GP too.
Will Red Light Therapy keep me awake if I have it in the evening?
It shouldn't. Red light has very little effect on the signals that tell your brain to stay alert, unlike the blue light from phones and screens. Plenty of people find an after-work session helps them wind down.
How often should I have Red Light Therapy in winter?
Consistency matters more than anything. Two to three sessions a week tends to work well, but everyone is different, so we'll talk about what suits your body, your goals and your schedule.
How long does a session take?
Around 20 minutes. Just enough time to switch off, lie back and do absolutely nothing. Which, let's be honest, most of us never get.
Is Red Light Therapy safe?
Red light therapy is non-invasive, painless and UV-free, and it's suitable for most people. There are a few exceptions; for example if you're pregnant, have certain medical conditions or take medication that makes you sensitive to light, so I'll always go through a consultation with you first.
Can you integrate Red Light Therapy with other treatments?
Yes, and it works well with floatation therapy if you have stress and sleep as part of the picture. Whatever combination works for you will be put together.
Where can I get Red Light Therapy in Cumbria?
Right here at Essence in Maryport. We get clients from all over West Cumbria so if you're nearby, come and see me - Book your consultation today.