If you get out of work or school around 5 pm, you’re probably used to heading into your free time in the dark. Unsurprisingly, these shorter days can take a toll on your mood.
Low mood during the darker months isn’t just supported by anecdotal evidence. Research shows that less exposure to sunlight affects the serotonin levels in the brain along with our circadian rhythm, your body’s 24-hour clock. With that rhythm thrown off, many people struggle more with their mental health during the darker part of the year.
Why this matters
Your body relies on light to tell it when to sleep and when to be energized. (That’s a big part of why blue light at night can wreak havoc on your sleep.)
If the sun has already set by the time you’re done with work or school, you’re not getting very much natural light exposure. This can throw your circadian rhythm out of whack.
The extra darkness directly impacts that rhythm and can make your body go through physical changes. It makes less serotonin and dopamine, two of the brain chemicals that support mood regulation. If you’ve been feeling down during these darker seasons, this could be to blame.
At the same time, it makes more melatonin, the hormone that helps you sleep. With too much of it during the day, though, you might feel fatigued.
Left unchecked, all of this can culminate in seasonal affective disorder, aptly named SAD for short.
So, ultimately, yes: shorter days can affect your mental health in a negative way.
How to combat low mood during the winter
You don’t have to just sit and wait for spring. You can do some things to help yourself feel better:
Prioritize getting light in the morning
While the sun might be setting early, it’s also rising fairly early. Even if you start work or school at 8 or 9 am, you should still have a window where the sun is up before you need to get to an activity.
Try to get about 20 minutes of sunshine in the morning. That could be a walk around the block or reading a chapter of a book in a sunny spot. Early morning sun exposure helps to regulate your melatonin and serotonin production, offsetting some of the mood effects of shorter days.
If you can’t get into the natural sunlight in the morning because you start your day too early — or for any other reason — consider investing in a light box.
Get moving
Exercising helps your body make more serotonin and supports a healthy circadian rhythm. In fact, it’s great for your mental health in general.
Best case scenario? Exercise outside during daylight hours. This could be as simple as a walk on your lunch break. Even just five minutes of daily movement helps to support the body in getting a dose of what it needs to stay regulated.
Mind your sleep
Your circadian rhythm affects your sleep, and your sleep affects your circadian rhythm. Getting on a consistent sleep schedule can help your body fend off some of the challenges of shorter days. If falling asleep is an issue, we have some tips to help.
Talk with us
If your low mood persists even with these changes — and especially if it lasts into spring — talk with someone. Our team of therapists can help you build a toolbox to identify and address mood challenges. Don’t hesitate to contact us.
