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Some of you may have been looking forward to an extra hour of sleep after daylight saving time ended recently. millions of people, Shorter days and longer nights also remind us of the arrival of winter (blues).
Seasonal affective disorder is a type of depression that occurs in late fall and winter due to lack of sunlight.
As the days get shorter and the nights get longer from fall to winter, the body’s 24-hour clock, known as the circadian rhythm, can be disrupted. This clock regulates multiple body processes and is influenced by the day/night cycle, said Joseph Takahashi, a circadian rhythm expert and professor and chair of the Department of Neuroscience at the University of Texas Southwestern Medical Center, in an email. Stated. When the circadian response is disrupted, Affects brain areas related to moodas well as causing fatigue and low energy due to lack of sleep.
To cope with seasonal affective disorder, it’s important to take care of your health. According to experts, here’s what you can do to manage seasonal affective disorder. Always consult your health care provider before starting any new treatment.
Light therapy is a go-to treatment for seasonal affective disorder. This includes exposure to a light box of at least 10,000 lux for at least 30 minutes. (Lux is a unit of measurement of light level intensity.)
“On a sunny day, the brightness is between 50,000 and 100,000 lux,” says Dr. Jason Tucharone, a lecturer in psychiatry at Stanford University School of Medicine. You can also buy a less intense light box, but you will have to spend more time sitting in front of it.
There are two ways a lightbox can help with Seasonal Affective Disorder. First, it mimics outdoor light. correct your body clock In the winter, the days are short, so things get out of sync. Another way is to increase levels of serotonin, a brain chemical involved in mood balance.
Although you can use a light box at any time, using it in the morning will give you more energy for the rest of the day. “Turn your eyes away from it, sit in front of a light, and do something, whether it’s eating breakfast, reading the news, or doing something that will keep you busy for 30 minutes,” Tucciarone says. To tell. Be sure to stay 2 to 3 feet away from the box and avoid looking directly at it, as 10,000 lux can hurt your eyes.
This type of alarm clock mimics natural sunlight. When it’s time to wake up, the light gradually increases in intensity.
Several the study This suggests that the dawn simulator may be equally effective in reducing symptoms of depression. It may be a good addition to light box therapy, as it allows you to expose yourself to light the moment you wake up without straining your eyes, says Tucciarone.
Thomas Kilkenny, a sleep expert at Northwell Health in New York, emphasized the importance of getting enough sleep. Shorter winter days and a lack of sunlight can throw off your body clock, which tells you when to wake up and when to wind down. A disrupted sleep schedule can lead to insomnia and excessive daytime sleepiness.
Kilkenny recommends getting ready for bed an hour before your scheduled departure. Dim the lights, use the restroom, and avoid arguments and potentially emotional situations. Additionally, avoid using electronic devices once you begin to relax, as they can disrupt your sleep.
“Mobile phones and computers have bright lights that can trick people into thinking it’s sunlight,” Tucciarone says.
Finally, he advised having a steady sleep schedule, meaning going to bed at about the same time every night and waking up at the same time every morning.
Exercise has a mood-boosting effect because it releases chemicals such as serotonin and endorphins that make you feel good and help you cope with stress. Even if the activity has a small impact, 10-15 minutes brisk walk It can improve symptoms of depression.
Kilkenny says going outside for a short walk can be even more beneficial because it also exposes you to bright light.
Kilkenny recommends exercising in the morning rather than at night. “Exercising a few hours before bedtime actually raises your body temperature, which is not a good idea,” he said.
Are you feeling the urge to hibernate in preparation for winter? Social isolation is common in people with seasonal affective disorder, and isolation can be a contributing factor. depressive symptoms. Recently, the US Surgeon General reported that being isolated from society is just as bad as it is for your health. smoke 15 cigarettes a day.
“Socialization is very important in the treatment of disorders in general,” Tucciarone says. “Isolation isn’t good for your mood.” You may not feel like going to a party or dinner date, but even a small amount of socializing can make a difference. One of Tucciarone’s suggestions for him is to have a walking companion when walking outdoors.
Lucien Manu, a psychiatrist at Stony Brook Medicine in New Jersey, says cognitive-behavioral therapy helps people with seasonal affective disorder increase their awareness of what they’re experiencing, identify negative thoughts, and He says he will try to come up with strategies to replace those thoughts with more positive ones. yoke.
Cognitive behavioral therapy may be more effective than light therapy in preventing remission. a study They found that six weeks of cognitive behavioral therapy helped reduce symptoms of depression and reduce the likelihood of developing seasonal affective disorder the following winter.
Antidepressants are another option Manu recommends for people with severe seasonal affective disorder. For example, selective serotonin reuptake inhibitors act to increase serotonin levels, which can help lift your mood. Popular prescriptions are bupropionManu said this can help people with seasonal affective disorder manage increased sleep (along with appetite and weight).
Jocelyn Solis Moreira is a freelance health science journalist based in New York.
