(CNN) – Some people may be hoping for an extra hour of sleep after Daylight Saving Time ends soon, but for millions of people, the shorter days and longer nights are just another reminder of the winter blues.
Seasonal affective disorder is a type of depression that occurs in late autumn and winter and is associated with a lack of sunlight.
Shorter days and longer nights during winter can disrupt the 24-hour clock inside our body called the circadian rhythm. This clock controls many of the body’s functions and is affected by the night cycle, said circadian rhythm expert Joseph Takahashi, professor and chair of the department of neuroscience at the University of Texas Southwestern Medical Center, via email. Disruption of circadian responses can affect the brain regions involved, and lead to fatigue and reduced energy due to sleep deprivation.
Taking care of your health is very important in dealing with the weather. Here’s what experts say you can do to combat climate change. Remember to talk to your doctor before starting any new medication.
Try bright light therapy
Light therapy is an advanced treatment for seasonal allergies. It involves exposing yourself to a light box with 10,000 lux for at least 30 minutes. (Lux is a unit of measurement for light intensity.)
The brightest sun is 50,000 to 100,000 lux, said Dr. Jason Tucciarone, consultant psychiatrist at Stanford University School of Medicine. Although you can buy a light box with low power, you need to spend more time in front of it.
There are two ways that the light box helps with the weather problem. First, exposure to outside light adjusts the internal clock that is thrown out of sync with the shorter days of winter. Another way is to increase levels of serotonin, a brain chemical that helps with mood swings.
You can use the light box at any time, but using it in the morning will give you more energy throughout the day. Look away from it and do something while you’re sitting in front of the light, whether it’s eating breakfast, reading the news or anything that can keep you busy for 30 minutes, Tucciarone said. Make sure you stay two to three feet away and don’t look into the box because 10,000 lux can hurt your eyes.
Invest in a dawn simulator
These watches mimic the sunlight. When it’s time to wake up, the light gradually increases.
Some studies show that dawn simulators can also be effective in reducing depression. They can be a great addition to your light medicine box, Tucciarone said, because you can turn them on when you wake up without straining your eyes.
Look for a good night’s sleep
Thomas Kilkenny, a sleep specialist at Northwell Health in New York, emphasized the importance of getting enough sleep. The lack of sunlight from the short winter days can mess with our internal clocks that tell us when it’s time to wake up and when it’s time to sleep. Disruption of sleep patterns can lead to insomnia and excessive daytime sleepiness.
Get ready to sleep an hour before you’re ready to go, Kilkenny recommended. Turn off the lights, use the bathroom, and avoid conflict or things that might trigger you to get ready. In addition, avoid using electronics when you start to sleep because it can make it difficult to fall asleep.
Phones and computers have bright lights that can trick your mind into thinking during the day, Tucciarone said.
Finally, he recommends having a regular sleep schedule, which includes going to bed at the same time each night and waking up at the same time each morning.
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Go for a walk outside
Exercising works as a motivator because it releases chemicals such as serotonin and endorphins to help you feel happy and better deal with stress. Even doing something as simple as a brisk 10 to 15 minute walk can increase depression.
Getting outside for a short walk can be very beneficial, Kilkenny said, as you expose yourself to bright light at the same time.
If you’re going to exercise, Kilkenny recommended doing it in the morning rather than at night. Working a few hours before bed raises your body temperature, which is a bad idea, he said.
Talk to other people
Want to sleep in the winter? Isolation is common among people with mood disorders, and isolation can lead to depressive symptoms. Recently, the surgeon general of the United States said that isolation was as bad for your health as smoking 15 cigarettes a day.
Socialization is critical to the treatment of many illnesses, Tucciarone said. Isolation is not good for the mind. You may not feel like you have a party or a dinner date, but even a little conversation can make a difference. One idea from Tucciarone is to be with your partner on a walk outside.
Go to the hospital
Cognitive behavioral therapy helps people with mood disorders become aware of what they are experiencing, identify negative thoughts and find ways to deal with positive thoughts, said Lucian Manu, a psychologist at Stony Brook Medicine in New York.
Cognitive behavioral therapy may be more effective than passive therapy in preventing remission. Another study found that six weeks of cognitive behavioral therapy helped to reduce symptoms of depression and reduce the likelihood of developing a winter cold.
Antidepressants are another option that Manu recommends for people with severe mood swings. Selective serotonin reuptake inhibitors, for example, work to increase serotonin levels, which can help promote depression. A popular prescription is bupropion, which Manu said is helpful in improving sleep (along with appetite and weight) in people with mood disorders.
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