Circadian Rhythm and Dementia: Creating a Brighter Winter Through Routine

As the days grow shorter and the sun slips away earlier, winter can cast a long shadow – especially for older adults. The season’s limited daylight can disrupt natural sleep-wake cycles, dampen mood, and lead to a phenomenon often known as the “winter blues.” But there’s a powerful and simple way to support memory care community residents through these darker months: aligning daily programming with the body’s natural circadian rhythm.

At its core, circadian rhythm is the body’s internal clock – a 24-hour cycle that responds to light and darkness to regulate sleep, energy levels, digestion, and even mood. When we tailor resident programming to these natural cycles, we do more than keep a routine – we support physical health, emotional balance, and a sense of grounding during the often disorienting winter season.

Why Circadian Rhythm Matters More in Winter
During winter, reduced sunlight can throw the body’s rhythm out of sync. This is particularly impactful for older adults, whose circadian systems may already be more sensitive due to age-related changes in vision and sleep patterns. Misalignment can lead to:

Difficulty falling or staying asleep
Increased feelings of isolation or depression
Changes in appetite and energy levels
Agitation or confusion in individuals living with dementia

By syncing daily routines – like meals, activities, and rest periods – to the body’s optimal rhythm, we can restore balance and bring a sense of light back into the winter days.

Programming Aligned to the Sun, Not Just the Clock
Here’s how communities can adjust their daily rhythm to support well-being all winter long:

Start Strong with Morning Light – Natural or artificial full-spectrum light exposure in the morning can help regulate melatonin production and wakefulness. Programming like morning stretches, music, or garden walks by a window can make a big difference.
Reserve Late Mornings and Early Afternoons for High-Energy Activities – That’s when alertness naturally peaks. It’s the perfect time for group engagement, exercise classes, or cognitive stimulation like trivia or creative arts.
Wind Down Before the Sun Does – As daylight fades, so should overstimulating activities. Late afternoon and evening should invite calm with activities like gentle music, one-on-one visits, or aromatherapy. This helps cue the body for rest.
Be Mindful of Lighting and Environment – Bright, cool-toned lights in the morning can signal “go-time,” while dimmer, warmer lights in the evening mimic sunset and help cue melatonin production. Consistency in lighting, temperature, and noise levels also helps regulate internal clocks.
Use Mealtimes as Anchors – Meals offered at the same time each day – aligned with the body’s digestive rhythm – can reinforce healthy sleep and energy cycles. A warm, hearty breakfast offered early helps “break the fast” and activate metabolism.

A Seasonal Shift That Feels Intentional
When we realign programming to follow nature’s lead, winter feels less like something to endure and more like a time to embrace rest, rhythm, and reflection. It’s not just about passing time indoors – it’s about supporting residents in feeling grounded, energized, and at peace.
At Artis, we believe that honoring the rhythms of life – sunlight, sleep, connection, and care – can transform how we experience each day, season after season.