Ah the great British Winter… A beautiful landscape covered in a blanket of crisp white snow, warm drinks by a cosy fire, soft snuggly jumpers and evenings spent in front of the TV. This is exactly what many people think when considering the colder months. But what if Winter doesn’t feel like this for you? What if Winter feels more like short days and a short time-frame to get things done? A tired body and uncomfortable layers to keep warm? Low mood and constant fatigue? Winter time can be a mixed bag for many, and for some of us (myself included) the shorter days with less daylight hours, and the lack of sunshine can actually lead to something known as Seasonal Affective Disorder – or SAD.
SAD is a genuine phenomenon that is currently estimated to affect around 2 million people in the UK and more than 12 million people across Northern Europe. It is understood that people of any age can be affected and although the strongest connection is linked to shorter days and less sunlight during the Autumn and Winter, some people are even known to have symptoms during the Summer but feel better during the Winter months.
So what causes it? Some people are more likely to experience SAD due to inheriting certain genes, because in some cases it appears to run in families. However the general theory is that the reduction in sunlight interferes with the bodies natural production of particular hormones:
Serotonin is a hormone that affects our mood, sleep and appetite and a lack of sunlight can lead to lower serotonin levels. This is turn is linked to feelings of depression which is why SAD is also described as ‘winter depression’.
Melatonin is a hormone that the body produces in order to make us feel sleepy. It can be increased by dimming lights, closing curtains and switching off screens before bedtime. All very handy when it’s daylight outside and we need to go to sleep. During the Winter months however, the body may produce more of it in people with SAD, meaning that feelings of lethargy, tiredness and the urge to close their eyes is greater. We also have our own clever internal body clock known as the circadian rhythm. The body uses sunlight as a way of timing certain functions and routines – with less sunlight it can disrupt the circadian rhythm and bring about symptoms of SAD.
If you are a SAD sufferer you might experience persistent low mood with a lack of motivation or energy to get up and do things. You may find it difficult to wake up in the morning and sleep in for a lot longer than during the Summer. You might have difficulty concentrating and feel irritable. You might also discover that you put on weight or crave more carbohydrates than usual. For me I have a strong urge to hibernate – to stay tucked up in the warm and eat comforting foods. I definitely feel more tired, and the va va voom that I experience in the Summer just isn’t there when it’s freezing cold!
If you think you may be experiencing symptoms of SAD all is not lost, because there are plenty of things you can do to try and reduce some of these issues. Firstly stick to your routines. If you go to bed at 10.30pm after a shower, then do this during the cold months too. Get up around the same time every day – including at the weekends – this will encourage the circadian rhythm to settle into a natural pattern and your body will cope better when in a familiar routine. Secondly take part in the physical activity that you normally do during the Summer. Taking part in exercise (especially daily) supports our mental health overall which can then reduce feelings of depression and lethargy. It is also another way of sticking to routine and familiarity and can be a good way of socialising with others. Thirdly try talking to other people about how you are feeling. Talking therapies are known for their positive results, and sharing with a fried or loved one about how you feel can make it more manageable and seem less overwhelming. An obvious option is to spend as much time as possible in natural sunlight. Whilst jumping on a flight to the nearest tropical beach is doable for some, for other’s it might be worth investing in a light box. Before you consider this though, do your research. Some people have reported a reduction in SAD symptoms after around a week of daily use, but it isn’t for everyone and there are a range of different light boxes on the market. Lastly, try to make sure that you nourish yourself with a good range of nutrition and stay hydrated. Eating and drinking well supports better mental health, and encourages the body to run as optimally as it possibly can.
Jane Howes
Health Coach
Future Health & Wellness
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