Four ways to lighten your mood on darker days
If your energy level lags in winter, you can place some blame on the season’s shorter days.
Winter can be tough on our mood, as its darker days can throw off our body’s rhythms. As sunlight decreases, we might have difficulty regulating hormones like serotonin that balance our mood, and may produce too much melatonin, which causes sleepiness.
This combination can make us feel sluggish and melancholy. In addition, it can also lead to a tendency to overeat, especially carbohydrates.
While it’s not uncommon to feel sad or down for a short period of time, sometimes a mood change is more serious. In winter, the lack of sunlight may trigger seasonal affective disorder (SAD), a type of depression.
To help regulate your body’s rhythms when days are short on sunlight, Lina Begdache, an assistant professor of health and wellness studies at Binghamton University in New York, suggests taking steps that help bring your body’s rhythms back into balance. “It is possible to readjust the circadian rhythm to better align with the new light and dark schedule,” she said in a news release from the university.
To boost your mood, try these tips:
- Get exposure to daylight as soon as possible after waking up. Begdache suggests trying to get an hour of natural light early in the morning as the body’s clock is most sensitive to light about an hour after your wake up. If you can’t get exposure to natural light, a light therapy box that replicates natural light might be effective.
- Keep a regular sleep schedule. Avoid stimulants, such as coffee, or tea, close to bedtime, and don’t eat a heavy meal right before going to bed. Destress with a relaxing bedtime routine.
- Stay active. Exercise during the day to boost hormones that regulate mood.
- Eat right. Balance complex carbs and healthy proteins to give your body a steady supply of serotine and melatonin.
Significant mood changes can be a SAD signal
Some people have an especially difficult time coping when days are short on sunlight and have significant changes in their mood. When this happens, they may be experiencing SAD, which is more serious than a case of the winter blues.
Symptoms of SAD vary from person to person. According to the National Institutes of Health, they can include:
- Oversleeping
- Overeating; craving carbohydrates
- Weight gain
- Social withdrawal (feeling like hibernating)
- Feeling depressed most of the day, almost every day
- Losing interest in activities
- Changes in appetite
- Sleep difficulties
- Feeling sluggish or agitated, being low on energy
- Feeling hopeless or worthless
- Difficulty focusing
- Having frequent thoughts of death or suicide
Key to remember: A lack of sunlight in winter can lead to depleted energy levels and feelings of sadness. If symptoms don’t let up, and you have concerns about SAD, talk to a health care provider or mental health professional, or contact your company’s employee assistance program to help you cope.