Why Shorter Days Matter for Women in Midlife

As the days shorten from late July onward, a quiet transformation begins in our bodies—a shift that plays a bigger role in menopause than many realize. You see, when daylight wanes, the pineal gland (a tiny powerhouse in the brain) senses this and starts releasing melatonin, our “night shift” hormone, just a bit earlier each evening. And as we approach December 21st, the longest night of the year, our bodies adjust to this seasonal rhythm, preparing us for winter in some fascinating ways.


Melatonin: More Than Just a Sleep Hormone


Melatonin doesn’t just put us to sleep; it’s a major player in health and resilience. As we enter winter, melatonin’s role intensifies, not only aiding in deep sleep but also in boosting immunity, reducing inflammation, and repairing our bodies at a cellular level. For women navigating menopause, these benefits are pure gold.


Here’s why: midlife often brings hormonal turbulence, which can feel like a storm inside. When we lean into the natural cycles—like embracing winter’s darkness—our bodies respond. Melatonin helps us stabilize mood, reduce aches, and rejuvenate overnight, just as nature intended. This winter uptick in melatonin, if we allow it, is one of our greatest allies for building strength and resilience.


How Artificial Light Steals Our Natural Rhythm


But here’s the catch: modern life can easily throw this natural rhythm off. Evening exposure to artificial lights, screens, and even WiFi signals sends a confusing message to our brain, effectively “turning off” melatonin production. Our bodies lose track of seasonal cues and can’t harness the full power of nighttime recovery.


When this rhythm is disrupted, we might experience the infamous “winter blues” or feel chronically fatigued despite sleep. So, if you’re feeling more drained in the darker months, consider this: it might not be the lack of daylight alone but a lack of true, uninterrupted darkness.


Steps to Reconnect with Your Natural Rhythm (Without Hiding in a Cave)


Ditch the Bright Lights After Sunset: Switch off overhead lights, screens, and bright LEDs an hour before bed. Instead, go for candles, salt lamps, or warm, dim lighting. Your brain needs these darkness cues to support deep, restorative sleep.


Blue Light Blockers Are Your Best Friend: Invest in blue-light-blocking glasses for the evening hours. These will shield your eyes from artificial light, which is essential for keeping melatonin levels steady.


Make Your Bedroom a Tech-Free Zone: Keep screens and WiFi out of your sleep space. This isn’t just a trend; it’s about preserving a calm, melatonin-friendly zone for optimal rest and recovery.


Embrace Darkness as a Time for Rejuvenation: Think of the winter season as your body’s opportunity to heal, grow, and recharge—something that’s especially valuable during menopause when so much of your system is already in flux.


Embrace the Dark and Thrive in Midlife


Our ancestors revered winter for a reason. This is a time to slow down, restore, and recharge. By tuning into these natural cues, we don’t just survive the winter; we thrive. Embracing the rhythm of darkness is a gift, especially in midlife when our bodies are ready for a deeper connection with the seasons and all the wisdom they bring.