Light As Medicine
Thriving Through Northern Winters
When the sun barely rises above the horizon and daylight hours slip away, many of us feel it — the fatigue, the low mood, the sluggish metabolism, the craving for carbs or naps that never quite refresh us.
In Alaska and other northern regions, the long, dark winter isn’t just a psychological challenge — it’s a biological stressor. Our bodies are designed to be synced to the sun, and when that connection is lost, nearly every system feels the strain.
But here’s the empowering truth: by using light therapy, targeted supplementation, and intentional rhythm restoration, we can offset those effects and actually thrive through the darkness.
Why Humans Need Light
Light doesn’t just help us see — it’s one of the most important forms of biological communication. Every cell in our body responds to light signals in some way.
Here’s how light interacts with your physiology:
Circadian regulation: Light entering the eyes stimulates the suprachiasmatic nucleus — your body’s master clock — which regulates sleep, cortisol, thyroid activity, hunger cues, and cellular repair (Harvard Health Publishing, 2022).
Hormone balance: Morning light suppresses melatonin (the sleep hormone) and triggers cortisol in a healthy rhythm, setting energy levels for the day (Huberman, 2022).
Neurotransmitter activation: Bright light exposure increases serotonin, dopamine, and norepinephrine — chemicals that directly influence motivation, focus, and mood (Cleveland Clinic, 2023).
Immune signaling: Red and near-infrared wavelengths affect mitochondrial function and nitric oxide release, improving cellular energy and reducing inflammation (Hamblin, 2017).
Skin and collagen health: Photobiomodulation promotes collagen synthesis, wound healing, and microcirculation (Kimball et al., 2018).
Metabolic regulation: Regular light exposure enhances insulin sensitivity and reduces oxidative stress — especially important in metabolic and cardiovascular health (Mayo Clinic, 2023).
This means the benefits of light go far beyond vitamin D. Your entire biology — brain, hormones, immunity, and metabolism — runs on circadian light information.
Vitamin D: The “Sunshine Hormone”
While light affects all systems, vitamin D remains one of the most critical molecules produced through UVB exposure.
When UVB rays strike the skin, they convert 7-dehydrocholesterol into cholecalciferol (vitamin D₃), which is later activated in the liver and kidneys into calcitriol — a hormone that regulates calcium, immune function, mood, and inflammation.
Unfortunately, above 37° latitude (and especially in Alaska), the winter sun’s angle means no meaningful UVB rays reach the skin for months (Ultrasun International, 2024).
Even a full day outside in January can produce zero vitamin D.
That’s why supplementing — especially through personalized D₃ injections — can be a game changer. Schedule a lab appointment with one of our providers to get your levels checked. Or if you’ve recently had lab work send them in and we’ll give you a customized plan to boost your levels.
Vitamin D₃ Injections: Precision Over Guesswork
At The Wellness Lounge, we often measure serum vitamin D levels and tailor D₃ injections accordingly.
Unlike oral supplements that may be poorly absorbed (especially if you have gut issues or low bile flow), intramuscular D₃ injections ensure direct delivery and stable levels.
Benefits of personalized D₃ injections:
Immediate absorption and utilization — bypasses digestive limitations.
Sustained release — weekly or monthly dosing maintains stable levels.
Reduced inflammation — adequate D₃ reduces cytokine activity and supports immune balance.
Improved mood and energy — optimal D₃ supports serotonin synthesis.
Enhanced metabolic function — studies link adequate vitamin D to better glucose control and mitochondrial health.
For most adults in Alaska, blood levels between 50–80 ng/mL are ideal, though individual needs vary based on body composition, genetics, and immune status.
Building Your Winter Light Strategy
Here’s how to build a light-centered health routine through winter months:
Time of DayPracticePurpose
Morning (within 30 min of waking):10,000 lux light box × 20–30 min, regulates circadian rhythm, boosts mood and alertness
Midday:15–30 min outdoor walk (even on cloudy days), natural daylight exposure, resets rhythm, increases serotonin
Afternoon: Red or near-infrared light therapy, enhances mitochondrial repair, reduces inflammation, supports skin
Evening: Infrared sauna 20–30 min, promotes detoxification, circulation, and parasympathetic calm
Weekly: D₃ injection (based on lab testing), restores optimal vitamin D levels
MonthlyOptional UVB or phototherapy session/tanning bed, safe skin exposure, immune and mood regulation
Light and Chronic Disease Prevention
Circadian misalignment — common in dark winters or shift work — has been linked to insulin resistance, obesity, depression, and cardiovascular disease. Studies show that restoring natural light cues through morning light exposure, infrared therapy, and sleep timing helps normalize cortisol rhythms, glucose metabolism, and inflammatory markers (Huberman, 2022; Mayo Clinic, 2023).
This isn’t a small wellness trend — it’s the foundation of biological health.
Light, temperature, and nutrient signaling literally set the pace for how our body heals and adapts.
Dermatology & Skin Repair
Red and near-infrared light (600–900 nm) stimulate fibroblast activity and collagen production, improving elasticity, reducing wrinkles, and accelerating healing.
UVB phototherapy remains a proven treatment for psoriasis, eczema, and vitiligo (Kimball et al., 2018). Combining these with sauna or IV antioxidant therapy amplifies repair and resilience — especially in dry, inflammatory winter skin conditions.
Light for Stress, Mood & Sleep
Bright morning light suppresses melatonin during the day and enhances its release at night, improving sleep onset and depth.
Infrared sauna therapy, in turn, triggers parasympathetic relaxation and endorphin release — the antidote to chronic stress. Together, they create a rhythm your nervous system recognizes as safety, promoting better mood, focus, and rest.
Bringing It All Together
Winter in the north doesn’t have to mean fatigue and mood dips — it’s simply a cue to reconnect intentionally with light.
By pairing bright light exposure, infrared therapies, and personalized vitamin D₃ injections, you can restore rhythm, energy, and immunity.
At The Wellness Lounge, we specialize in this integrative approach — where your biology, environment, and modern science meet to help you thrive all winter long.
References
Cleveland Clinic. (2023, December 4). Are sun lamps best to improve your winter mood? Cleveland Clinic Health Essentials. https://health.clevelandclinic.org/are-sun-lamps-best-to-improve-your-winter-mood
Hamblin, M. R. (2017). Mechanisms and applications of the anti-inflammatory effects of photobiomodulation. AIMS Biophysics, 4(3), 337–361. https://doi.org/10.3934/biophy.2017.3.337
Harvard Health Publishing. (2022, October 28). Light therapy: Not just for seasonal depression. https://www.health.harvard.edu/blog/light-therapy-not-just-for-seasonal-depression-202210282840
Huberman, A. D. (2022, November 14). Using light: Sunlight, blue light, and red light to optimize health [Podcast episode]. Huberman Lab. https://www.hubermanlab.com
Kimball, S. M., Holick, M. F., & Vieth, R. (2018). Sunlight and vitamin D synthesis: Balancing benefits and risks. Photochemical & Photobiological Sciences, 17(9), 1200–1212. https://doi.org/10.1039/c8pp00136d
Mayo Clinic. (2023, April 18). Infrared saunas: What are the benefits? https://www.mayoclinic.org/healthy-lifestyle/consumer-health/expert-answers/infrared-sauna/faq-20057954
Ultrasun International. (2024). Best vitamin D source: Sunlight, supplements, or tanning beds? https://ultrasuninternational.com/blog/best-vitamin-d-source-sunlight-supplements-tanning-beds