It’s almost that time again, the dark half of the year, with Autumn Equinox left behind, Day Light Saving time will soon be upon us. And depending on where you are in the UK, it will be dark well before 4pm and sunrise won’t be making an entrance until after 7am.
And whilst embracing its coming may not be easy, we can learn to understand our body’s response to this dark season, and prepare to befriend it, by adjusting our day-to-day living to support our overall winter health.
Let’s explore how.
Are you feeling seasonal sadness?
The symptoms of mild to moderate seasonal affective disorder, also known as SAD, or ‘winter depression,’ are strongly influenced by our lack of exposure to natural light during the autumn and winter months.
Symptoms include:
- a persistent low mood
- a loss of pleasure or interest in everyday activities
- anxiety and irritability
- feelings of despair, guilt and worthlessness
- feeling lethargic (lacking in energy) and sleepy during the day
- sleeping for longer than normal and finding it hard to get up in the morning
- craving carbohydrates and gaining weight
- difficulty concentrating
While research is ongoing, the consensus is that exposure to early morning daylight, even on cloudy days, is the most beneficial and shown to improve mood, reduce stress and support better sleep.
Creating light habits
We understand that change can be difficult, so starting slowly is key to sustained change. It can be as simple as time spent outside allowing the light to penetrate your eyes, but not looking directly at the sun, as this can cause damage.
You could also formalise your daylight ‘dose’ habit with a walk alone or with a friend, adding the additional benefits of human connection and movement, reducing stress and anxiety and increasing motivation.
Of course, if this feels too much to start with, it’s the starting that counts, so try pausing your routine and get your daylight dose before midday.
Light exposure indoors can also bring relief from the symptoms of mild to moderate SAD.
There are benefits from sitting by a window, and you can use a specially designed 10,000 lux SAD lamp or light box for daily light exposure indoors. Adding one to your desk to support your daily light habit at work will be beneficial.
If waking up on a dark morning feels too challenging, you could use a dawn simulator to help wake you up more naturally. And by simulating a natural dawn wake cycle, you can use this to help support a new wake-up habit and boost your mood.
Shine a light on the season
This season is filled with festivals and traditions that involve light.
From spooky carved Hallowe’en pumpkins to bonfires, fireworks, glowing candles, and strings of sparkling Christmas lights, light is central to many of our lives and celebrations, bringing humans together and lifting their spirits.
Decorating our homes with light could be seen as secular, where we look beyond the constraints of religious festivals and traditions and to a time of year when we decorate and bring light into our homes for the comfort and joy that they bring us, all season long.
‘Hello darkness, my old friend, I’ve come to talk with you again.’
The secret to befriending the darkness at this time of year may be found in the rhythm of nature. With leaves falling, it’s a time to rest and restore, and for life to slow down, until the light grows again.
As humans, we often try to live at a pace that is too fast for feeling well and rested. So, to make friends with this time of year we could start by slowing our pace, accepting change is needed and maybe next year the darkness may feel more welcome, like a returning friend.
For more information on SAD, visit Mind.
Wishing you well
Fusion Spaces