We can all have days where we have to look far for energy. But for some, the winter months mean an energy deficit to such an extent that their mental and social lives are strongly challenged. If your body feels heavier in the morning, and your energy is completely low during the dark months, you may be at risk for winter depression – a depression-like state in the autumn months, which can extend into the spring months if not treated.
The sun's magical rays
You have probably heard it before, and there is actually something to it. Sunlight not only gives a nice, brown skin and sweat on the upper lip. It also positively affects mood, sleep, and energy levels!
When you are hit by the sun's rays, there is real chemistry involved – the light actually affects the hormones melatonin and serotonin. Melatonin helps regulate your sleep and circadian rhythm and is released at night. When the nights get longer, there can be an overproduction of melatonin, leading to extra fatigue and disrupting the circadian rhythm. Serotonin contributes to nerve impulses that affect mood. The sunlight absorbed through the eye and retina stimulates the hormone, and because there can be a long time between sun rays in winter, the production is also reduced. The lack of light source can therefore affect both sleep, circadian rhythm, and mood, in some cases so strongly that one can develop a winter depression.
Sun, exercise, and prevention
But how do you combat a winter depression? Because the body's need for sunlight in the winter months is not always met, it can be a good idea to get light in several ways throughout the year:
- Get plenty of sun in the months leading up to autumn. Travel south or spend time outdoors during the bright hours. This way, you can recharge your batteries and prevent winter from being harder to get through
- Light therapy: There is a large selection of different price ranges and designs, and half an hour of light therapy may in some cases be enough treatment. Always remember to talk to your doctor before starting treatment
- Sleep well: it is not always easy to prioritize your own sleep as a parent, but proper sleep is important. If there are too many disturbances in the biological clock, it can in the worst case lead to chronic sleep deficit
- Stay active: A good rule of thumb is to be outside in daylight for at least an hour every day. An easy way to combine outdoor life and sunlight is by exercising. Exercise has a positive effect on winter depression (and depression in general). Read more about how you can train with and without a child here.
If you need to learn more about winter depression, we recommend reading further on The Pharmacy, The Depression Association and Health.dk
Note that the post is only for guidance. Always make sure to consult a doctor if you are in doubt about your symptoms or if you experience depression for an extended period.
/ Mammashop
