With the start of the new year, the days are still short, and the nights are long. This decrease in sunlight can make some people feel a bit sad, but for millions, it leads to something more serious called seasonal affective disorder (SAD).
The shorter daylight hours in fall and winter can mess with our body’s internal clock, or circadian rhythm, which controls our bodily functions and adjusts based on the day and night cycle. Joseph Takahashi, who studies circadian rhythms and is the neuroscience department head at the University of Texas Southwestern Medical Center, says this change can affect the parts of our brain that help control mood, making us feel more tired and have less energy because of not sleeping well.
It’s important to stay healthy to fight off SAD. Experts have a few suggestions for dealing with it effectively. Always talk to a doctor before trying new treatments.
Try Light Therapy
Light therapy is a top treatment for SAD, using a light box that gives off at least 10,000 lux for about 30 minutes. Dr. Jason Tucciarone, who teaches psychiatry at Stanford University School of Medicine, points out that natural sunlight can be much brighter, between 50,000 to 100,000 lux. If your light box is less powerful, you might need to use it for longer.
Use a Dawn Simulator
These alarm clocks slowly get brighter to wake you up, copying the natural light of sunrise. Studies show dawn simulators might be just as good as light therapy for reducing depressive symptoms, making them a good addition to using a light box, Tucciarone explains.
Keep a Regular Sleep Schedule
Thomas Kilkenny, a sleep specialist at Northwell Health in New York, emphasizes getting enough sleep. The shorter days can disrupt our sleep patterns, causing trouble falling asleep and feeling tired during the day.
