As we turn our clocks back and welcome the cozy embrace of fall, the days become shorter, and the nights longer, signaling the familiar autumn shift. While many look forward to warm evenings spent with a blanket and a cup of cocoa, the change in daylight can also impact our mood and energy. Our friends at Virtua Health want to help you understand how this seasonal transition affects your well-being, along with some tips to help you stay energized and uplifted as the daylight hours wane.
the science of shorter days
When we “fall back,” our internal clocks can feel a little scrambled.
According to experts, this shift can disrupt our circadian rhythms, the body’s natural sleep-wake cycle. The result? You might find yourself feeling more sluggish, cranky, or even a bit down in the dumps. Research shows that shorter days and reduced sunlight exposure can lead to Seasonal Affective Disorder (SAD), a type of depression that occurs at specific times of the year, typically in the fall and winter months.
mood swings and melancholy
As we adjust to the changing seasons, it’s not uncommon to experience a dip in mood. Here’s how Daylight Savings Time can impact your emotional well-being:
· Less Sunlight = Less Serotonin: Sunlight boosts serotonin levels in the brain, a neurotransmitter that helps regulate mood. With less daylight, your brain may not produce as much serotonin, leaving you feeling a little more “meh” than usual.
· Increased Melatonin Production: As the days shorten, your body may start producing melatonin—your body’s natural sleep hormone—earlier in the evening. While this is great for bedtime, it can also lead to feelings of lethargy during the day.
Energy Levels Taking a Hit?
Feeling a bit more tired than usual? You’re not alone! Here’s why your energy levels may take a nosedive as we adjust to shorter days:
· Sleep Disruption: The time change can throw off your sleep schedule, making it harder to fall asleep or wake up feeling refreshed. Quality sleep is vital for maintaining energy levels, and a disrupted routine can leave you feeling more like a zombie than a vibrant human being.
· Less Physical Activity: Shorter days can lead to decreased outdoor activity. When it’s dark outside, it’s easy to choose cozying up on the couch over a brisk evening walk. Less physical activity means less energy and potentially a dip in your overall mood.
Tips to Brighten Your Days
Don’t let the shorter days bring you down! Here are some practical tips to help you navigate the mood swings and energy dips that can accompany the end of Daylight Savings Time:
1. Embrace the Light: Maximize your exposure to natural light during the day. Open your curtains, take a walk outside during lunch, or even consider a light therapy box to help boost your serotonin levels.
2. Maintain a Sleep Routine: Aim to go to bed and wake up at the same time every day, even on weekends. Creating a consistent sleep schedule can help regulate your circadian rhythm and improve your sleep quality.
3. Get Moving: Incorporate physical activity into your daily routine. Even a brisk walk can help elevate your mood and energy levels. Plus, exercise releases endorphins, the body’s natural feel-good chemicals!
4. Stay Connected: Spend time with friends and family. Social interactions can help combat feelings of loneliness and improve your mood. And who knows? Those cozy movie nights might just become your new favorite fall tradition!
5. Practice Gratitude: Take a moment each day to reflect on what you’re thankful for. Keeping a gratitude journal can help shift your focus from what you’re missing to the positives in your life.
As we navigate the transition into shorter days, remember that it’s normal to feel a bit out of sorts. If you’re struggling with sleep, mood changes, or feel like your energy levels could use a boost, our team of expert pulmonologists, sleep specialists, and mental health professionals are here to help. Connect with our friends at Virtua Health to learn more about our services and find the support you need to ensure restful nights and energized days.
Follow Philly’s B101
X | INSTAGRAM | FACEBOOK | TIKTOK | THREADS
Follow Virtua Health
X | FACEBOOK | INSTAGRAM
Related
Related
Related
