Optimizing Health During Seattle’s Dark Season

If you live in Seattle, you know the truth: the dark season from October through March can crush your energy, mood, and motivation.
You wake up in the dark, work under artificial lights, and crash long before the sun ever shows up (if it even does).

But here’s the good news: you don’t have to move south to feel alive again.
You just need to outsmart the darkness.

This is your science-backed survival guide to thriving all winter long. Boost your mood, metabolism, and performance while everyone else is fading.

☀️ Light Therapy: Your #1 Priority

If you do nothing else, do this.
Light therapy is the single most powerful tool for restoring your circadian rhythm during the dark months.

Use a 10,000 lux light box for 20–30 minutes within 30 minutes of waking.

Why it works:

• Resets your circadian rhythm by suppressing melatonin in the morning

• Boosts serotonin for energy and mood

• Improves sleep quality at night

• Clinically proven to treat Seasonal Affective Disorder (SAD)

How to do it right:

• Position it 16–24 inches from your face

• Keep it slightly above eye level

• Do not stare into it; read, work, or drink your coffee nearby

• Consistency matters more than duration

Top picks:

• Carex Day-Light Classic Plus (~$150) – gold standard

• Northern Light Technologies Boxelite (~$200) – clinical grade

• Verilux HappyLight (~$70) – budget option

Timing: Use between 6:00 and 7:30 AM to simulate sunrise and anchor your day.

🔴 Red Light Therapy: Strategic Support for Energy and Mood

When sunlight is scarce, red and near-infrared light fill the biological gap.
They penetrate deep into your cells to boost mitochondrial energy (ATP), reduce inflammation, and lift mood.

How to use it:

• Wavelengths: 660 nm (red) and 850 nm (near-infrared)

• Timing: Morning or early afternoon (avoid late evening)

• Distance: 6–12 inches from skin

• Duration: 10–20 minutes per area

Devices to consider: Joovv, Red Light Rising, or Mito Red Light.

Red light saunas add recovery benefits like heat, circulation, and stress relief, but they take more time and money.
A practical plan: panels 5–7x per week, sauna 2–3x per week.

💊 The Winter Triad: Vitamin D, Omega-3s, and Magnesium

Seattle’s latitude (47°N) means zero natural vitamin D synthesis from October through March. Even sunny days do not help because the sun’s angle is too low.

Your essential stack:

Vitamin D3 + K2

• 5,000–10,000 IU of D3 daily with fat

• Add 200 mcg of K2 (MK-7) to direct calcium properly

• Target blood levels: 50–80 ng/mL

• Pair with magnesium to support metabolism

Omega-3 Fatty Acids

• 2–3 g combined EPA + DHA per day

• Supports brain health, mood, and reduces inflammation

• Choose Nordic Naturals, Carlson Labs, or quality algal oil

Magnesium (glycinate or threonate)

• 400–600 mg daily

• Enhances sleep, reduces anxiety, and supports D3 activation

Optional add-ons:

• 5-HTP or L-Tryptophan (evening) for serotonin

• Rhodiola or Ashwagandha (morning) for resilience

• B-Complex for energy

• SAMe for methylation and mood

🧠 Morning Routine: Non-Negotiable

Master your mornings, master your winter.

Sample routine:

• 6:30 AM: Wake up

• 6:35 AM: Light therapy and coffee

• 6:45 AM: Red light (optional)

• 7:00 AM: 10–15 minute outdoor walk (yes, even in the rain)

Why it works:

• Cloudy daylight still gives 10x more lux than indoor lighting

• Reinforces circadian timing

• Cold air triggers a natural cortisol awakening response

• Light movement boosts dopamine and mood

🌙 Evening Routine: Protect Your Melatonin

Seattle’s long dark evenings can trick your brain into thinking it is daytime if you flood it with blue light.
Protect your sleep window like your life depends on it because your mitochondria do.

Evening plan:

• 6:00 PM: Dim lights, switch to warm tones

• 8:00 PM: Red light or salt lamps only

• 9:00 PM: Screen curfew or blue-blocking glasses

• 10:00 PM: Bedtime; consistency is king

❄️ Cold, Heat, and Movement

Cold exposure (2–3x per week, 2–11 minutes) boosts dopamine, norepinephrine, and mental resilience. Cold showers, plunges, or just getting outside in the rain all count.

Sauna therapy (2–3x per week) supports detoxification, recovery, and stress reduction. Combine it with red light or cold contrast for maximum benefit.

Exercise tips:

• Morning: Strength training or HIIT

• Midday: Outdoor walks for extra light

• Evening: Gentle yoga or stretching

🧘 Mental Health and Mindset

Dark months test more than your body; they test your spirit.
The antidote is structure, connection, and purpose.

Meditation and Breathwork
Keep your 30-minute morning meditation. Try Wim Hof breathing for dopamine or box breathing for calm.

Social Connection
Seattle winters amplify isolation. Schedule connection proactively; a dinner, workout, or sauna hang once a week can change everything.

Purpose Projects
Use the dark season as your deep work window. While the city sleeps, you build your body, business, or mindset.

🧥 Embrace the Darkness Like a Nordic

The Scandinavians have it figured out: “There’s no bad weather, only bad clothing.”

Your dark-season toolkit:

• Gore-Tex rain gear

• Merino wool base layers

• Waterproof shoes

• Cozy rituals: sauna, tea, books, candlelight

Outdoor light is medicine. Rain is just the delivery system.

💰 Smart Investment Priorities

Essential:

1. 10,000 lux light box ($70–200)

2. Vitamin D3 + K2

3. Omega-3

4. Quality rain gear

High Value:
5. Red light panel
6. Magnesium
7. Blue blockers

Nice to Have:
8. Red light sauna
9. PEMF mat
10. Cold plunge setup

🎯 The Bottom Line

You can absolutely thrive in Seattle’s dark season if you build the right system.

Light therapy, vitamin D, and circadian discipline cover 80% of the solution.
Red light, PEMF, cold, and sauna complete the rest.

Stay consistent and you will notice:

• Energy climbs by week two

• Sleep deepens by week four

• Mood stabilizes by month two

Use the darkness as your built-in reset button.
While everyone else complains, you will be building energy, focus, and resilience that carry straight into spring.

📍Learn more and explore wellness protocols at www.getstaggs.com