The annual pattern of winter blues and depression, better known as seasonal affective disorder, or SAD – suggests a strong link between your mood and the amount of light you receive during the day.
Bottom line: the less light exposure you have, the more your mood can drop.
The winter blues are common, but about 10 million Americans are affected each year by a longer-lasting depression called seasonal affective disorder. Along with low mood, symptoms include feelings of anxiety, low self-esteem, increased sleep duration, a constant craving for carbohydrates, and low levels of physical activity.
I am a nutritional neuroscientist.and my research focuses on the effects of diet and lifestyle factors on mood and brain function such as mental anguish, resilience and motivation.
Through my research, I have learned that seasonal affective disorder can affect anyone. However, people with a history of mood disorders are at increased risk. In particular, young adults and women of all ages. have a higher susceptibility.
Why does seasonal depression occur?
When daylight saving time ends each fall, shifting back one hour reduces the amount of light exposure most people receive in a 24-hour cycle. As the days get shorter, people may experience general mood swings or long-term depression that is linked to shorter exposure to daylight.
This happens due to a misalignment between the sleep-wake cycle, eating schedules, and other daily tasks. Research shows that this mismatch may be associated with poor mental health outcomeslike anxiety and depression.
Our sleep-wake cycle is controlled by the circadian rhythm, an internal clock regulated by light and darkness. Like a normal watch, restarts almost every 24 hours and controls metabolism, growth, and the release of hormones.
When our brain receives limited daylight signals, releases the hormone melatonin to support sleep – although we still have hours to go before our typical bedtime. This can affect how much energy we have and when and how much we eat. It can also alter the brain’s ability to adapt to changes in the environment. This process, called Neuronal plasticity, involves the growth and organization of neural networks. This is crucial for the repair, maintenance, and overall function of the brain.
it’s possible reset circadian rhythm to better align with the new light and dark schedule. This means getting exposure to daylight as soon as possible after waking, as well as maintaining sleep, exercise, and eating routines that are more in sync with your pre-JV routine. Eventually, people can gradually transition to the new schedule.
The intimate connection between serotonin and melatonin
Serotonin is a chemical messenger in the brain that is a key player in regulating various functions such as mood, appetite, and circadian rhythm. Serotonin also converts to melatonin with lower light intensity. As mentioned above, melatonin is a hormone that regulates the sleep-wake cycle and signals to the brain that it is time to sleep.
Less exposure to daylight during the winter months leads to the conversion of serotonin to melatonin earlier in the night, since it gets dark before. As a result, this premature release of melatonin causes a disruption in the sleep-wake cycle. For some people, this can cause moodiness, daytime sleepiness, and loss of appetite regulation, often leading to unhealthy snacking. People with seasonal affective disorder often craving foods high in simple sugars, such as candybecause there is an intimate connection between carbohydrate intake, appetite regulation, and sleep.
Strategies to combat the winter blues
In winter, most people leave work after dark. For this reason, light therapy is usually recommended for those experiencing seasonal affective disorder, or even shorter periods of seasonal depression.
This can be as simple as getting some light shortly after waking up. Try to get at least an hour of natural light during the early morning hours, preferably around one hour after your usual morning wake-up time when the circadian clock is most sensitive to light. This is true no matter what your wake up time is, as long as it is in the morning. For people who live in northern latitudes where there is very little sun in winter, light therapy boxes: that replicate the exterior light – can be effective.
You can also improve the quality of your sleep by avoiding stimulants such as coffee, tea, or heavy meals close to bedtime. Exercising during the day is also good. – increases serotonin production and supports circadian regulation. A balanced diet of complex carbohydrates and healthy proteins supports the constant production of serotonin and melatoninand practicing downtime before bed can reduce stress.
Taking these small steps can help your circadian rhythm adjust faster. For the millions of people with mood disorders, that could mean happier times during what are literally their darkest days.
