Every winter, I see parents of strong-willed, sensitive kids struggle more than usual.
And every year I reassure them- this isn’t a slieback, they’re not doing something wrong, and this isn’t coincidence.
It’s biology—specifically, circadian rhythms and how children’s developing nervous systems respond to light and dark.
Our Nervous Systems Run on Light
Circadian rhythms are the body’s internal clock. In children, that clock is still developing, more reactive, and far more influenced by the environment than an adult’s.
At the center of this system is the brain’s master clock, which responds to light entering the eyes. The light helps the brain’s clock to regulate:
- Sleep and wake cycles
- Emotional regulation
- Impulse control
- Stress hormone release
- Attention and behavior
For children with sensitive nervous systems—including many strong-willed kids, kids with anxiety, ADHD traits, sensory sensitivity, or PDA profiles—this system is already working harder.
Winter makes that job even more challenging.
How Our Biology is Impacted by Winter (and Why Kids Feel It So Strongly)
When daylight shortens, several biological shifts occur:
🌘 Melatonin Rises Earlier and Lasts Longer
Melatonin is the sleep hormone—but it also affects mood and emotional regulation.
In winter:
- Kids may feel sleepy earlier
- Or paradoxically become hyperactive or dysregulated as their body fights fatigue
- Emotional reactivity increases when melatonin is misaligned
🌥 Cortisol Timing Shifts
Cortisol helps us wake up, focus, and manage stress.
With less morning light:
- Cortisol peaks later
- Kids may struggle more in the morning
- Transitions become harder
- Tolerance for frustration drops
🧠 The Prefrontal Cortex Gets Less Support
The part of the brain responsible for:
- Impulse control
- Emotional regulation
- Flexible thinking
is light-dependent and sleep-dependent.
Less light + disrupted sleep = fewer regulation resources.
For sensitive kids, this often shows up as:
- Bigger reactions to small things
- Increased rigidity or control-seeking
- More meltdowns, especially late afternoon and evening
- Less resilience overall
This is not misbehavior.
It’s a nervous system under seasonal strain.
Why “Just Go to Bed Earlier” Doesn’t Always Help
Parents are often told:
“They’re overtired—just move bedtime earlier.”
But circadian rhythms aren’t controlled by clocks alone.
They’re controlled by light timing.
Without adequate morning light, the brain doesn’t shift its internal clock—even if bedtime changes.
That’s why some kids:
- Go to bed earlier but wake more overnight
- Fall asleep easily but wake up dysregulated
- Seem exhausted and impulsive
Their internal clock hasn’t reset—it’s confused.
What We Can Learn From The Winter Practices of Nordic Cultures Past and Present
Long before neuroscience, cultures living in extreme darkness developed practices that protected children’s nervous systems.
Let’s look at Nordic traditions, where winter daylight can shrink to just a few hours.
🔥 Firelight and Soft Indoor Evenings
Families used warm, low light at night—candles, hearth fires, oil lamps.
Science now shows:
- Warm, low light reduces melatonin disruption
- Blue light in the evening increases emotional volatility in children
🕯 Predictable Evening Rituals
Stories, songs, shared meals—done the same way, at the same time, every night.
This consistency provided:
- External regulation when internal regulation was low
- A nervous system “map” of safety and expectation
🌤 Morning Outdoor Time—Even in Cold Weather
Children were bundled and brought outside early in the day.
Modern research confirms:
- Morning light is the most powerful regulator of circadian rhythms
- Even cloudy winter light is far stronger than indoor lighting
These weren’t cozy traditions by accident—they were regulation strategies.
What Parents Can Do (That Actually Helps)
Here’s what matters most for kids with sensitive nervous systems in winter:
🌅 1. Prioritize Morning Light (Even Briefly)
10–20 minutes outside within an hour of waking can:
- Improve mood
- Reduce evening meltdowns
- Support earlier sleep onset
No sun needed. Cloudy days still count.
💡 2. Bright Days, Dim Nights
- Use bright indoor light during the day
- After dinner, shift to lamps instead of overhead lights
- Reduce screens 1–2 hours before bed when possible
This helps the nervous system shift gears.
⏰ 3. Protect Rhythms More Than Rules
In winter, children often need:
- Earlier dinners
- Calmer evenings
- Fewer late commitments
This isn’t “giving in.”
It’s seasonal nervous system care.
🤍 4. Expect Less Regulation Late in the Day
If evenings are harder:
- Reduce demands
- Increase connection
- Shift from teaching to co-regulating
You’re not lowering standards—you’re matching biology.
A Do-At-Home Practice for This Week
🌙 The Winter Light Reset (Child-Centered)
For one week:
- Morning
- Step outside with your child within an hour of waking
- Even 5–10 minutes helps
- Evening
- After dinner, turn off overhead lights
- Use lamps, candles, or warm bulbs
- Name the Season and The Reason
Say out loud:
“Winter makes our bodies a little slower and more sensitive. We’re helping your body adjust.”
This reduces shame and increases cooperation.
TL;DR
Children—especially those with sensitive nervous systems—are deeply affected by seasonal light changes. Short winter days disrupt circadian rhythms, making emotional regulation, impulse control, and sleep harder. Ancient cultures supported children with morning light, predictable rhythms, and gentle evenings—strategies modern neuroscience now confirms. Supporting regulation in winter isn’t about firmer discipline; it’s about biological alignment.
___________________
Begin Within
and align with the rhythm of nature and self.
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