Winter can feel long and gray. The wind howls, and snow covers everything outside. The days are shorter, and it’s dark before the kids even get home from school. They’re itching to play in the snow, but the sunlight is fading fast.
With winter solstice behind us, days are getting longer. Yet, many of us still feel the gloom of these dark months, longing for summer’s warmth.
Does winter darkness weigh on you? You’re not alone. Many people living in colder areas struggle with seasonal affective disorder (SAD) during the fall and winter. About 5% of Americans face this every year. Women and people living farther from the equator are more likely to experience it. Alaskans are hit particularly hard, being nine times more susceptible to SAD compared to those in sunny Florida.
The lack of daylight can lead to sadness, fatigue, and a lack of interest in activities. You might notice changes in your sleep patterns, crave comfort foods, or find yourself withdrawing from socializing. These symptoms can impact everyday life and overall well-being.
Light affects our mood in several ways. It helps set our internal clock, regulating sleep and wakefulness. When we don’t get enough morning light, our mood can drop. Additionally, sunlight influences serotonin, a hormone that helps us feel good. When it’s dark for long stretches, melatonin takes over, making us feel sleepy. Sunlight also supports vitamin D production, which is crucial for our immune system and mood. When daylight is scarce, many people end up low on vitamin D, which can cause symptoms similar to depression.
So, how can we lift our spirits during these darker months? One effective method is light therapy. This involves sitting by a special light box for about 30 minutes each morning. These boxes mimic natural sunlight and can be helpful for those with SAD. Real sunlight is the strongest source, ranging from 20,000 to 100,000 lux, while indoor light is much less intense.
It’s also helpful to get outside when you can. Morning sunlight is especially significant for regulating our internal clock. Even a short walk outdoors can boost your mood and energy.
In some cases, doctors may recommend antidepressants for those with SAD. While they can be effective, they often have side effects. Therapy focusing on stress management and behavioral changes can also offer support.
Embracing the cold can also help. The Norwegian concept of “Friluftsliv,” or “fresh air living,” encourages us to enjoy the outdoors. Open your windows as soon as you wake up to let in sunlight. Dress warmly and go for walks during the day. On weekends, consider outdoor activities like hiking or sledding.
To combat winter blues, focus on things that can boost your mood. Brighten your home with extra lighting and maximize natural light wherever possible. Regular exercise is great for mental health, so try to stay active. Mindfulness practices like yoga or meditation can help reduce stress. In the evening, dim the lights and limit screen time before bed to promote better sleep.
If you really struggle with the winter, think about taking a trip to a sunnier place. A change in scenery can boost your mood and motivation.
Qing Yang and Kevin Parker are a couple writing about health and wellness. They’re based in Springfield, where Qing works as an anesthesiologist, and Kevin advises on public innovation at Johns Hopkins University. Feel free to reach out with your thoughts or questions at [email protected].
This article is for informational purposes only and not a substitute for professional advice.
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