Dealing With Winter Weather
While around 10 million Americans have seasonal affective disorder, a serious form of depression that occurs from late fall until early spring, the winter weather can have many people feeling down. After the rush of the winter holidays, it can be hard to go back to the obligations of everyday life in January when the weather is worse and there isn’t that same sense of excitement.
In the winter people often experience reduced sun exposure due to the lack of hours of sunlight and the cold outdoor temperatures. Lack of sunlight can change the circadian rhythm and the amount of vitamin D that the body produces. With colder temperatures, the human body may conserve energy by slowing down metabolism and reducing physical activity. According to the American Academy of Sleep Medicine, up to 34% of US adults say they sleep more during winter. So if you are feeling more tired than usual, remember that that is perfectly natural. To help with tiredness here are some options to keep your body in a good rhythm:
caffeine in the morning: while not good to drink in excess, it can be a nice helping hand to wake up on a cold morning
try to sleep well and consistently: sleep is so important and reducing tiredness in the winter may take extra time budgeted for sleep and rest; this can mean setting aside more time to sleep, changing sleep rituals (i.e. no screens after a certain hour), and making sleep more of a priority than normal
exercise: a great way to boost endorphins and to help sleep more soundly, making all those sleep hours count
avoid alcohol as much as possible and caffeine later in the day: both can disrupt sleep and lead to lower quality of sleep
get outside: while in the winter this is not always feasible, especially on colder days, as much as you can try to spend time outside. This can help with low vitamin D levels and lower the body’s production of melatonin
let the light in: open blinds/curtains, try to work near windows, or try light therapy
Researchers in Berlin found that participants of their study got 30 minutes extra REM sleep in the winter; REM sleep (Rapid Eye Movement) is the part of sleep that we dream in and is good for “memory, concentration, mood regulation, and immune function” - Dr. Raj Dasgupta. With extra tiredness can come extra sleep which can be incredibly beneficial.
Being tired can change emotions and make the winter months seem unbearable but with enough sleep, this can be solved and help with some of the emotions that come with the winter season.
With the battle of tiredness, it is normal to want to withdraw more from activities and social pressures. The winter weather certainly does not make going places or doing outdoor activities any easier. A good way to deal with this is to manage responsibilities in winter and to find hobbies that work well for the weather. This can mean taking more time to yourself instead of attending every social event and managing social or work obligations so you still feel connected without feeling overwhelmed. Taking up a hobby in the winter is also a great option. In Colorado, many people live or move here to get outside but it can be hard in the winter if something like skiing or mountaineering isn’t your thing. Instead, you can try reading a new book you’ve been meaning to read, learning a new skill like sewing, painting, listening to new music, starting a new video game, or joining an online group. There is novelty and excitement at succeeding in a new hobby or passion that can help with mood. If this feels like too much of a burden, just taking time for yourself for self-care in other ways can help too. Reaching small goals like making your bed every day, making meals at home, or cleaning, can help battle the boredom or monotony you may feel in the winter.
What if that isn’t enough? If sleeping and trying new things are not working for you:
Supplements: specifically vitamin D and iron are two supplements that can help if you have a deficiency
Light Therapy: this can help reduce the body’s production of melatonin and increase the production of serotonin in winter months. Here are some light therapy options to look through.
Therapy and medication: come see a specialist at Birch! Birch can help assess and treat conditions that seem overwhelming and if you are struggling this winter please reach out! CBT, psychotherapy, and antidepressant medication have been found hugely effective at alleviating symptoms of seasonal affective disorder. Whatever you are feeling, you are not alone in your experience and there are professionals who can help.
Checkout our previous article written more specifically for people with seasonal affective disorder: https://www.birchpsychology.com/birchs-blog/this-weeks-weather-got-you-down
Citations:
https://www.nhs.uk/mental-health/conditions/seasonal-affective-disorder-sad/treatment/#:~:text=The
https://www.henryford.com/blog/2021/01/more-tired-in-winter
https://edition.cnn.com/2024/01/22/health/sleeping-more-in-winter-research-wellness/index.html
https://sanguina.com/blogs/all/tired-in-the-winter
https://aasm.org/survey-results-adults-sleep-more-during-the-winter/#:~:text=34%25
