For many people, the winter months bring a form of depression called seasonal affective disorder (SAD). SAD is characterized by symptoms such as daily feelings of sadness or depression, lack of energy, difficulty sleeping, moodiness, changes in appetite, and loss of interest in usual activities. The exact cause of SAD is unknown, although three primary factors are suspected:
* The body's internal clock. The seasonal decrease in sunlight can disrupt the body's circadian rhythms that tell us when to go to sleep and when to wake up.
* Serotonin levels. Serotonin is a brain chemical that affects mood, and reduced sunlight can cause a drop in its amount in the body.
* Melatonin levels. Melatonin is a hormone that helps regulate sleep patterns. Extended periods of darkness during the cold weather months can alter how much melatonin the body produces and when.
Easy lifestyle changes can help anyone adapt to seasonal changes in daylight and avoid some of the effects of SAD. Most of these recommendations help the body get the right amount of sleep at the right time of day.
* Creating a more beautiful indoor environment by turning on lights, opening blinds and letting light in.
* Walk outside for 60 minutes every day, even if it is cloudy.
* Exercise about three to four hours before going to bed, whether indoors or outdoors.
* Staying socially engaged, even if it's tempting to stay home when darkness falls so early in the evening.
* Refrain from caffeine in the late afternoon and evening.
* Don't go to bed hungry and choose a light, healthy snack, such as a few crackers and a piece of cheese.
* Avoid devices that emit light, such as cell phones, near going to bed.
* Try to maintain a regular sleep schedule by going to bed at the same time every day.
* Sleep as much as you need to feel rested.
