Bring back the light!
Fall is upon us and with it the beginning of the “dark” time of year. And daylight savings has robbed us of an additional hour of daylight. I love spring and summer, early sunrises, waking up to birdsong, and late sunsets perfect for evening walks. Each year I mourn the loss of daylight and endure winter as a necessary part of the circle of life. But for many people the loss of daylight can result in seasonal affective disorder, a type of depression that is associated with a lack of sunlight.
We tend to spend less time outside in fall and winter, it is often still dark when we get to work and dark when we leave, resulting in less exposure to sunlight, which reduces the amount of Vitamin D our body produces. Low Vitamin D levels are linked to low mood and depression, as well as fatigue, muscle pain and weakened bones. Lack of sunlight also suppresses the production of two important hormones, the sleep hormone melatonin and the “happy chemical” serotonin, which plays an important role in mood balance.
Time changes twice a year have shown to disrupt sleep patterns and have negative effects on the brain. In the days following daylight savings time we are more likely to be grumpy and tired, but unable to fall asleep. Interestingly the time change in the spring to more daylight does not have the same effect, supporting the notion that our mind and body benefits from sunlight.
But what to do to minimize the effects of loss of daylight due to daylight savings? Here are some tips:
A few days before the time changes, go to bed and wake up 10 to 15 minutes later each day to help your body adjust.
Once the clock changes, try to keep things as normal as possible. Get up and go to bed at your normal times. The same goes for your other daily routines.
Maintain good sleep hygiene (Yes, sleep hygiene is a thing! To learn more about it go to https://www.sleepfoundation.org/sleep-hygiene), such as going to bed and waking up at the same time every day, not watching TV or browsing social media, avoiding caffeine and alcohol and not exercising before bed.
Spending time outside during daylight hours, even if it’s just a quick walk over lunch, can stimulate the body. Also sitting by a window or trying light therapy. For more information about light therapy visit https://www.mayoclinic.org/diseases-conditions/seasonal-affective-disorder/in-depth/seasonal-affective-disorder-treatment/art-20048298
Limit your caffeine intake, especially in the evening.
But some relief may be on the way. On March 15, 2022, the US Senate passed legislation to make daylight savings permanent in 2023, ending the twice-annual changing of the clock. The bill must still be passed by Congress, and if passed must be signed into law by the president.
While we may not yet know the outcome, we do know one thing with absolute certainty: the day after Winter Solstice, the shortest day of the year on December 21, the days will begin to get longer again by about 2 minutes and 7 seconds each day. That means by January 18, and every four weeks after that date, we could see an additional hour of daylight until Summer Solstice in June.
On the calendar Winter Solstice marks the beginning of actual winter, but to me it marks the beginning of the return of the light on the very next day, and that is what I will celebrate.
Sources: https://www.sleepfoundation.org/sleep-hygiene, https://utswmed.org, www.mayoclinic.org, reuters.com