Keeping things light.

Hello friends! Today I am writing from a very inspired place after having spent a few fleeting moments in the delicious sunshine. It feels as though electricity is coursing through my veins and there is an unmistakable pep in my step. Spring is upon us and so is the palpable relief from the seasonal blues many of us experience throughout the year’s dastardly grey months.

As you may have guessed, today’s blog post is all about the sun and the consequences of not getting enough of it. Seasonal Affective Disorder (appropriately shortened to SAD) is the clinical name for the oft-felt depressive symptoms that occur throughout winter months in northern climates. The prevalence of SAD is estimated to be as high as 20% by clinical definition, but I would be tempted to guess that the percentage of humans affected by exposure to sunlight is closer to 100. Let us discuss why!  

In truth, the sun is not something that many Canadians associate with the long, cold months between October and May. Instead, we become accustomed to a drearily grey skyscape that brings about as much joy to look at as fresh roadkill. However, as blue-sky days become more frequent and the warmth of the sun thaws out our frozen sense of hope, things change in a major way. We feel friendlier and healthier, we have more energy and drive to socialize, our libidos heighten, and there is an overwhelming impulse to get outside and soak up that sweet sun.

So, what is going on here? What is happening inside of us each winter that causes our glee to shrivel up like raisins? One of the biggest factors implicated in SAD is, you guessed it, access to sunlight. Light impacts us in a myriad of ways, both emotionally and physiologically. Humans are diurnal, which means that our physiology prefers to be active in the daytime while the sun shines, and cozily asleep in our beds during the dark hours of the night. In order for this cycle to work, our bodies must adapt to the level of sunlight available as the days change in length throughout the year. Specifically, levels of melatonin (a hormone that regulates our sleep/wake cycle) and its precursor serotonin (a neurotransmitter responsible for many things including mood stabilization) change dramatically according to daylight. When we are exposed to sunlight for longer hours, as we are in the summertime, serotonin is abundantly flowing and so are increased feelings of well-being and general zest. In the winter months, when there is significantly less sunlight, our melatonin production is active for longer hours, which leads to a sleepy and more melancholic affect. As far as SAD is concerned, it may be most helpful to remember: high sunlight = more hours of serotonin production and low sunlight = fewer hours of serotonin production. Since we know that serotonin plays a major role in mood, as well as digestion, libido, appetite, focus, and calmness, it is perhaps now easy to see why these drastic changes in sunlight cause such profound changes in how we feel.

So, how can we lessen the likelihood or intensity of experiencing SAD? We have lots of options! The first, and perhaps most obvious approach, is to sprint outside and stay there while the sun shines throughout the day at any time of the year. Most of us have indoor jobs, so getting outside when possible can be really helpful in nourishing our need for some sweet light from the sun. Another foolproof but often impossible option is to move to the equator. If that isn’t in the cards, spending as much time outside as possible at any latitude will help. This becomes difficult when wintery temperatures threaten to freeze your eyeballs solid, or when it is snowing or raining aggressively. But alas! There are workarounds. Artificial sources of light, especially first thing in the morning, have proven to be very useful in lessening the intensity of SAD and keeping wake/sleep cycles regular during the winter months. There are SAD lamps made especially for this purpose, but even the light from a window, overhead lighting, or a bright computer screen is better than no light at all. Additionally, it is VERY important that other pillars of wellness are addressed during months of mood vulnerability (and all the time, preferably). This includes a balanced diet, consistent mealtimes, vitamin D supplementation, physical activity, social stimulation, consistent sleep scheduling, talking to your therapist, maintaining a healthy work-life balance, and engaging in activities that bring you joy. These are all foundational when it comes to physical and mental wellness, so it is important to give them the attention in life that they deserve.

This is a very simplified explanation of something that is endlessly complicated, but I do hope you learned some encouraging tidbits! There are biological reasons as to why our moods dampen in the winter months, and it is perfectly normal. That being said, there are changes we can make to our light exposure and lifestyles that can greatly impact our experience of seasonal mood changes. If you would like to learn a lot more about the fascinating role sunlight plays in regulating our bodies, I implore you to check out Andrew Huberman’s podcast: https://www.youtube.com/watch?v=nm1TxQj9IsQ

 Thank you, as always, for reading! Now get off your computer and go soak up some rays!