We are in the midst of winter - cold weather, icy streets, bundled layers, and less sunshine. Personally, I’m pretty ready for spring to arrive. The lack of sunshine leads to a lot of rougher days - lower energy, sleepy mornings, and a more depressed mood. Yet, Seasonal Affective Disorder (SAD) doesn’t have to be something we suffer through all winter. We can integrate various practices to support our mood and get through the winter more balanced.
There are multiple causes for SAD but the primary is the lack of sunlight exposure we experience during the winter months. This is due to all of the benefits of sunshine:
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Vitamin D production: Ultraviolet light reacts with a cholesterol compound in our skin to create vitamin D. During the winter there is less sunlight availability and less direct sunlight exposure. As a result, we barely produce any vitamin D in the winter months.
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Vitamin D is necessary for a healthy mood, immune health, and adequate dopamine and serotonin production.
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Circadian rhythm: Sunlight is what regulates our sleep-wake cycle. When we are exposed to adequate sunlight during the day it keeps us awake and alert. Once the sun goes down we start to produce melatonin, which puts us to sleep at night. With less sunlight we are more prone to symptoms of chronic fatigue and apathy.
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Improved mood: Outside of vitamin D’s support, sunlight also helps boost production of our feel good hormones, like serotonin. This keeps our mood and energy optimum.
During these winter months when we have less sunshine, what can we do then to keep our mood and energy in a more desirable state?
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When the sun is out - get outside. Bundle up and go for a mid-day walk. Or, at the very least, open up all those blinds and let that sunlight fill your home and office.
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Light therapy. Get a sun lamp and mimic sun exposure in your home.
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Regular exercise. Remain active throughout the winter. If it’s too cold to go outside, book some regular classes at your gym.
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Social connection. Put things in your social calendar so you are spending more time with people you love. Fill up that love bucket.
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Stress management: Implement a healthy morning and evening wind-down routine to keep yourself emotionally regulated.
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Vitamin D supplementation. It’s not a bad idea to get your vitamin D levels checked and supplement throughout the winter so you can keep those SAD symptoms at bay.
I guarantee if you start implementing some of the above practices you can get through these next couple of months without the winter blues taking over. Until then, longer, sunny days are ahead!
