Finally, it will be lighter in the morning, but sadly, darker in the afternoon. Today, daylight savings time ends. But none of us need to look at a clock to know that we’ve entered that dark (and wet) time of year.
Thirty years ago, my family and I moved to the Pacific Northwest. We arrived on a cold, gray day in July. Welcome to Washington. Back in Massachusetts, it was 85 degrees and sunny. But I loved the long days here, with the western sky lit until 10 p.m. (when the sun finally did come out on July 5). At first, it was hard for my young kids to get to bed on time because it was still light outside.
But as autumn set in and the days shortened, I noticed that I felt foggy in the morning when I woke up to go to work. Of course it was still dark in our bedroom. It seemed to take hours before I would be fully alert. At first, I was a little confused by this. I’ve always been a morning person. During the summer, when the sun light peeked through our blinds at 5 a.m., I popped out of bed — still a little sleepy (after all, it was 5 a.m.), but ready to go. By the time I hit the road, latte in hand, I was all systems go.
I discovered, like many individuals in northern latitudes, that I was having symptoms of SAD — Seasonal Affective Disorder. According to the National Institute of Health, symptoms build up slowly in autumn and early winter (that was me), and can include increased appetite and weight gain, increased sleep, less energy, and ability to concentrate, social withdrawal, loss of interest in work and other activities and irritability (1).
For the last 25 years, I’ve been using a “dawn simulator” which has worked very well for me. I use it all year-round. It has a globe that’s set on top of clock. Thirty minutes before the alarm goes off, the globe begins to glow and becomes increasingly brighter during the interval before the audible alarm goes off. This artificial “sun rise” makes a huge difference for my energy level and ability to focus in the morning.
Bright light therapy can be very helpful too. Sitting in front of bright light (10,000 lux) for 30-45 minutes a day can make a big difference (2). These lights are widely available.
Get outside. Exposure to the real thing, muted as it may be on a rainy, dark day in November, is still a good thing (3). During these months, I try to walk outside at least 30 minutes a day.
Exercise. Studies have shown that exercise is equally as effective for mild-moderate depression as medication (4). During winter months, I bulk up my exercise routine and try to add something new. I practice Tai Chi, which is a Chinese form of moving meditation. Try Zumba. With the music turned up high, you can dance your way into more energy. If you find that these suggestions aren’t helping you get out from under the winter blues, talk to your doctor. Medications and therapy can be helpful too.
Sources:
1. Seasonal affective disorder (apa.org)
2. Effects of Light on Circadian Rhythms | NIOSH | CDC
3. Improve Sleep: Tips to Improve Your Sleep When Times Are Tough | Blogs | CDC
4. Benefits of Physical Activity | Physical Activity | CDC
Paul Schoenfeld is a clinical psychologist at The Everett Clinic. His Family Talk blog can be found at www. everettclinic.com/ healthwellness-library.html.
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