IS IT WINTER BLUES OR SAD?
Daylight saving ends this Sunday. And thus, here in Southern California, the sun will soon disappear over the horizon by 5pm & earlier day by day. Even though we’ll now have an additional hour of sunlight in the morning, most of that will be lost by mid December.
Personally, I’ll have my usual dose of winter blues from now through March. (I can’t imagine what folks up in Fairbanks Alaska go through with only some 4 hours of sunlight a day for the shortest month.) But if I can get outdoors for a spell, especially if I engage in an activity such as walking, jogging or biking, my funk disappears.
Yet, many people—as much as 5% to 10% of the population and some 25% in northern regions of the US—suffer from seasonal affective disorder (SAD) which is much more serious. This is a type of depression, which includes sadness, loss of interest in once pleasurable activities, irritability with others, inability to concentrate and sleeping problems.
The general theory states that SAD is triggered by decreased exposure to daylight. The reduced sunlight may affect your internal clock triggering your body’s supply of the hormone melatonin and the neurotransmitter serotonin. With shorter days more of the sleep-inducer melatonin is produced leading to changes in sleep patterns. However serotonin, which elevates mood, is triggered by light and less of it is produced in winter.
Low serotonin levels in individuals with SAD can also lead to a craving for foods high in carbohydrates. In fact, some people gain weight every fall and winter.
Brightening Your Winter Days
Light therapy (phototherapy) is often recommended for individuals with SAD. Here you sit close to a special light box exposed to bright light for 30 minutes to an hour first thing in the morning. You don’t need a prescription to obtain a light box but you might want to speak to your medical professional about which kind to buy.
An even better way to deal with SAD might be to simply get outside. On a sunny day the light outdoors can be some 100 times brighter than the light inside your house. In addition, exercise—like a long morning walk—stimulates serotonin production. Physical activity may also decrease your cravings for carbohydrates. And getting more fit can just make you feel better about yourself, which also helps elevate your mood!