Its that time of year again. Daylight saving time, the end of British summer time when the clocks go back one hour. Introduced in the early part of the 20th Century, it provides a means to make the most of daylight in the northern hemisphere. It means that in October, when the days are getting shorter, we are able to make the most of the morning sunrise by starting the day earlier. In effect we are able to borrow an hour in the morning during the winter and then give it back in the spring. This means of course that evenings get darker earlier as we move through the year.
There have been many debates about the practicalities of daylight saving time and some discussion as to whether or not it should be abandoned. However, in spite of the debate it looks set to prevail as a feature of our annual calendar. This is something that was confirmed in the US by a senate bill approved last year. The bill made daylight saving time permanent. Since so much business in the UK is done with or through the US, it is unlikely that we will act differently.
While the effect of daylight saving on the availability of daylight from the early morning is beneficial, the darker late afternoons and evenings can have an affect on mood. This is particularly a problem with those who suffer from a condition called Seasonal Affective Disorder (SAD). That said, we can all experience the mood changes brought about by shorter days during the winter months.
So what are the issues and strategies to manage mood during the winter months when the days grow shorter.
The issues
- Sunlight has an effect on our internal body clock or circadian rhythm. This is how we regulate sleep cycles and other bodily functions. When we are exposed to limited daylight our circadian rhythms become disrupted and that can lead to disrupted sleep resulting in tiredness, lack of energy and mood swings.
- We also rely on daylight for vitamin D. Vitamin D is needed for our immune health, so lack of it may lead to weakened immunity during the winter months. Foods rich in vitamin D and supplements can address this, but there will inevitably be those who do not access this vitamin via such means.
- As a result of the physical changes that lack of daylight can bring about our mental health can suffer too. SAD can bring about negative feelings leading to depression. This will not only affect mental health but the ability to operate normally during the day, including the working day. Your productivity may well be reduced and your self esteem could take a hit also.
- If you suffer from depression or anxiety anyway, lack of daylight can exasperate the conditions.
The strategies
- Make the most of the daylight available. This might be easier said than done. Some people enjoy waking up early so will make the most of the benefits of daylight saving time in autumn. If you know the hours of sunrise and sunset you can organise your day to get as much of the sunlight as possible throughout the winter months. This might mean taking a walk outside during your break or lunch time or walking to work if a reasonable distance away. By getting outdoors as much as possible during the daytime you can moderate the effect of the shorter days.
- Consider daylight simulating lamps by your work desk. These lamps use special daylight simulating bulbs to emit a bright light. You could also consider an alarm clock that emits a bright light from a daylight simulating bulb. There are alarm clocks designed to simulate sunrise with increasing intensity of light over a period of time. These can be useful in regulating your circadian cycle and combating the effects of shorter days on your sleep habits.
- Exercise in whatever way you can. This might be walking during the day, taking the stairs at work rather than the lift or going to the gym. By incorporating exercise you will benefit from the release of endorphins which have a positive effect on mood. The benefits of exercise on mood occur irrespective of the time of year. However, in the winter the effect can be most appreciated.
- Eat the right foods and if you cant do that then take supplements. The lack of daylight will reduce the availability of vitamin D. The simple solution is to replace what you lack from daylight with foods and supplements.
And finally…
While most of us will only experience a moderate impact on our mood during the shorter winter months, others will be impacted more seriously. Irrespective of how the lack of sunlight impacts your day the strategies to manage mood are worth considering.
For those who do experience serious mood swings during the short winter days, consult your doctor. Especially if those mood swings lead to feelings of significant depression, including prolonged feelings of sadness.
For the rest of us consider ways of maintaining positive mood. For instance, a regular hobby or sport or meditation or yoga to manage anxiety. We’re all different so finding what works for you is important.
However the shorter days affect you, If you take a proactive approach to manage your environment with strategies and tools designed to minimise the impact of reduced sunlight, you will be able to take charge of that effect and how it impacts your life.