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In Latvia, autumn doesn't creep in quietly. By late October the clocks go back, and by the winter solstice the sun rises in Riga at around 9:00 and sets before 16:00 — less than seven hours between sunrise and sunset. Many people leave home in the dark, spend the brightest part of the day indoors, and come back in the dark again.

If your mornings feel heavier at this time of year, light is one of the first things worth looking at. Not because it fixes everything, but because it is one of the strongest everyday signals your body clock uses — and one you can actually influence. This guide explains how light affects your daily rhythm and gives you a simple light routine for the dark Baltic months.

Why light matters so much in autumn and winter

Your body runs on an internal clock of roughly 24 hours, the circadian rhythm. It helps set when you feel alert, when you get sleepy and how energetic you feel through the day. Light reaching your eyes is the main signal that keeps this clock aligned with the outside world.

Two moments matter most:

• Bright light in the morning and during the day tells your body that the day has started.
• Darkness in the evening and at night lets your body prepare for sleep, including the release of the hormone melatonin.

In winter, both signals get weaker. Mornings are dark, daylight hours are short, and evenings are long and filled with bright artificial light and screens. The result can be a body clock that drifts — which many people feel as sluggish mornings and difficulty winding down at night. We looked at the daily hormone side of this in our article on the cortisol curve and feeling "wired but tired".

Indoor light is much dimmer than it seems

Our eyes adapt so well that we rarely notice how dim indoor spaces are. Typical indoor lighting is around 100–500 lux, while outdoor daylight on a cloudy day is usually well above 1,000 lux, and bright sunshine can reach tens of thousands of lux. Even a grey Latvian November afternoon outside gives your eyes far more light than a well-lit office.

In 2022, an international group of sleep and circadian researchers published recommendations for healthy indoor light exposure. Their core message is easy to remember: bright days, dim evenings, dark nights — and daylight should be the first choice for daytime light whenever possible.

A simple light routine for dark Baltic months

You don't need special equipment to start. Most of the routine below costs nothing.

1. Get outside within the first hours of your day

Even 15–30 minutes outdoors in the morning or around midday can substantially increase the amount of daylight you receive compared with staying indoors. Walk part of the way to work, take your coffee to the balcony, or schedule a short walk at lunch — in December, the middle of the day is often your only real window of daylight. Public health guidance on winter low mood, such as the UK's NHS, also recommends going outside in daylight every day.

2. Make your morning wake-up brighter

When the sun rises after you do, waking up in complete darkness can make getting out of bed feel harder. Switch on bright lights as soon as you get up, open the curtains, and spend your first minutes near a window once it gets light.

Some people prefer a gradual wake-up: a sunrise alarm clock slowly brightens the room before your alarm time, so you don't go straight from darkness to a loud sound.

3. Work near daylight when you can

If you work indoors, sit as close to a window as practical, especially in the morning. Keep blinds open during the day and take short breaks outside rather than in front of a screen.

4. Keep a consistent wake-up time

Light works best when it arrives at a predictable time. Waking up at roughly the same time every day — weekends included — gives your body clock a stable anchor. The clock change at the end of October is a good moment to reset: move your routine gradually rather than all at once.

5. Dim the lights in the evening

In the last two to three hours before bed, lower the lighting at home. Use lamps instead of ceiling lights, choose warm-coloured bulbs and turn down screen brightness. Light with more blue wavelengths has the strongest effect on the body clock, which is why many people switch to warm amber or red light in the evening. A low amber and red night lamp is useful for reading or late bathroom trips without switching on bright overhead lights.

If you often use screens late in the evening, using night mode and reducing screen brightness can make the display warmer and less bright, and some people also wear orange-tinted blue-light-blocking glasses after dark as part of their wind-down routine.

6. Sleep in real darkness

The bedroom should be as dark as possible. Streetlights, standby LEDs and early dawn in spring and summer can all reach your eyes through closed eyelids. Blackout curtains are the most effective solution; a comfortable silk sleep mask is a simple alternative, especially when travelling or if you share a room.

What about light therapy devices?

Light therapy means sitting near — or wearing — a device that delivers bright light for a set time, usually in the morning. Light boxes are commonly rated at 10,000 lux. Many people in northern countries use them during the darker months, and they are also used in the care of seasonal affective disorder (SAD).

It is worth being clear about the evidence. The NHS notes that light therapy is not usually offered on the NHS because there is not yet enough evidence to say whether it is effective, although many people report that it helps. If you are considering it, the NHS advises choosing a device that is bright enough, UV-free and CE- or UKCA-marked, and talking to a doctor first — particularly if you have an eye condition or take medication that increases sensitivity to light.

For people who don't want to sit in front of a lamp, there are wearable options such as Luminette light therapy glasses. You can see all of our light-related products in the Light Therapy & Blue Blocking collection. A device can complement a light routine, but it does not replace daylight, regular sleep or medical advice.

Winter blues or something more?

Feeling a bit slower when the days are short is common. But if low mood, loss of interest, constant tiredness or changes in sleep and appetite last for weeks and affect your daily life — especially if this happens every winter — speak to your family doctor. Seasonal depression is a recognised condition, and it deserves proper support rather than self-treatment.

Your dark-season light checklist

• Spend at least 15–30 minutes outdoors in daylight every day, ideally in the morning or around midday.
• Switch on bright lights and open the curtains as soon as you wake up.
• Sit near a window when working indoors.
• Keep the same wake-up time, including weekends.
• Dim and warm the lighting two to three hours before bed.
• Keep the bedroom dark — blackout curtains or a sleep mask.
• Talk to a doctor before starting light therapy, and if low mood persists.

Conclusion

We can't change how far north we live, but we can change how we use the light we have. Brighter mornings, more time outside during the day, softer evenings and a truly dark bedroom are small, practical habits — and in the Baltic winter, they add up. For more ideas on rest and evening routines, explore our Better Sleep collection.

This article is for general educational purposes and is not medical advice. If you have health concerns, please consult a qualified healthcare professional.