In this special episode of Light O’Clock, we share snippets from our very first live recording, captured on stage at Buch Wien in Vienna in November 2025.

Host Caro Guidolin and her colleague Marie-Luise Schreiter answer audience questions on chronotype, light exposure, sleep, shift work, and why people feel more tired in winter.

Many people notice changes in mood, energy, and motivation during the dark winter months. In this episode, we explore Seasonal Affective Disorder (SAD) and the broader experience of feeling low in winter and, importantly, what science-backed strategies can help.

We speak to Delainey Wescott about changes in sleep and circadian rhythms in SAD, and chat with Hester Parr and Hayden Lorimer about the Wintering Well project — an initiative that highlights the power of community, shared experiences, and collective coping during the darker months.

Throughout the episode, we discuss practical approaches to winter wellbeing, including light exposure, daily routines, cognitive reframing of winter, and small habits that can make a meaningful difference.

Links and resources:

• Sleep in seasonal affective disorder: https://doi.org/10.1016/j.copsyc.2019.08.023

• Retinal light sensitivity in summer and winter: https://doi.org/10.1016/j.jad.2021.04.084

• Wintering Well resources (Living with SAD project): https://www.gla.ac.uk/research/az/livingwithsad/winteringwell/resources/. Includes: the guidebook Light is a Right: A Guide to Wintering Well, an online course developed by CBT experts, the Wintering Together Toolkit, and the SAD Stories Exhibition.

Timestamps:

(02:24) What is SAD and how is that different from the winter blues?

(05:16) Geography matters: who is affected by SAD?

(06:50) Circadian rhythms and sleep in SAD

(09:38) Light sensitivity in SAD

(11:50) Evidence-based strategies to alleviate SAD symptoms

(17:30) Summary

(18:35) The Living with SAD project

(22:30) Wintering Well Workshops

(25:45) My patch of winter sky, writing a letter to winter, and my kind of winter neighbourhood

(34:00) Winter Well resources created by the workshops

(36:28) The present and future of the Living with SAD project

(39:45) Wrap up and outro

Light O’Clock is going live from Vienna at Buch Wien 2025 on Saturday, 15 November – and this time, you set the agenda for the episode!

Together with Marie Luise Schreiter, we’ll be diving into your questions about how light shapes our brains, bodies, health, and daily rhythms – live on stage.

What have you always wanted to know about light, sleep, or circadian rhythms?

Send us your question through this link: https://form.jotform.com/252533837926365