Tips on Adjusting to Shorter Daylight Hours
As we approach the winter season when the daylight is shorter, this can have several effects on our mental and physical health
1. For some people, the reduction in sunlight can cause seasonal affective disorder (SAD), a type of depression that is caused by the significant reduction in sunlight. Symptoms include persistent sadness or low mood, fatigue and having low energy, oversleeping, craving carbohydrates and over eating, difficulty concentrating and social withdrawal.
2. Some people may experience increased sadness and anxiety with reduced sunlight exposure. Less exposure to natural light reduces the level of serotonin in the brain which influences mood. This reduction in serotonin may cause increased anxiety, mood swings, depression and what people call "winter blues". It also may contribute to low motivation.
3. Less natural light exposure also can effect our body's circadian rhythm and sleep cycles. Less natural light also effects melatonin levels which may cause more daytime drowsiness and then less ability for quality sleep at night.
4. Natural light also impacts our bodies ability to make Vitamin D which is made from sun exposure. Vitamin D plays a crucial role in health, especially with bone health, immunity, neuromuscular disorders and our moods.
With daylight savings time approaching an end, here are some things that can be done to help in this transition
1. Go outside in the morning to take advantage of the daylight. This helps regulate circadian rhythms, and improve mood.
2. If you spend much of the day indoors, place your chair, or desk as close to a window that gets natural light.
3. Some people find using a light therapy lamp will help with the symptoms of diminished sunlight exposure. Ask your health care provider if this would be safe and beneficial for you.
4. Maintain a consistent sleep routine. Start shifting your sleep time gradually before the change and avoid stimulants like caffeine, and screen time too close to bedtime.
5. Have a regular exercise regimen and if possible, spend some time outdoors daily. Walking on sunny days gives you vitamin D exposure and can help lift mood.
6. Maintaining social connections and having a healthy, nutritious diet can help maintain a more positive mood.
7. Practice self care. Listen to your body and do things that make you happy.
8. Finally, seek professional help if you are experiencing depression or anxiety. There are a number of ways to be helped including support groups, medication, and therapy.