Walking into Winter With a Smile
Getting the Most from November Daylight
Hello, and welcome back,
In my last post I explained why November is the time when we may become easily fatigued and despondent, and when it can be hard to maintain direction and purpose. This can be for many reasons, for example increased demands at work and in your home, especially if you have school-aged children. But the decreasing light also plays a role, because light boosts mood and physical health.
Fortunately, there are several things you can do to redress those winter blues and restore energy and a positive outlook.
Let’s start with physical health. A key contributor to the normal functioning of our immune system is Vitamin D. During the summer, Vitamin D production is triggered when you’re outside in natural daylight. Now, with the sun setting earlier each day—and when you’re probably getting up and coming home in the dark—there are fewer opportunities for sunlight exposure. To remedy this, consider taking a daily Vitamin D supplement.
The chance to experience an abundance of natural light in summer also makes it easy to stay alert and awake during the day, and the relatively late sunset triggers the rise of melatonin and a resulting drowsiness at about the right time to prepare you for sleep. The key, then, is to regain those summer boosts by mimicking the light of summer. Here’s how:
At the beginning of each day, gradually light up your bedroom about ten minutes before you plan to get up. The best way to do this is to use a light alarm. Lumie (lumie.com), for example, makes a good model. Then in the evening, start dimming the lights about half an hour before you plan to go to bed. Turn off your screens then as well, because the light from screens suppresses melatonin. Wind down slowly during the evening, and finish up with a relaxing bedtime routine in your dimly lit, screen-free bedroom.
Finally, try to arrange your day to make the best use of serotonin, the neurotransmitter that’s triggered by light and promotes healthy digestion and improves memory function. That means doing as much as you can while the light is good. Natural light is best, but strong indoor lighting will also help. In particular, schedule your most mentally challenging and important tasks earlier in the day when there’s plenty of daylight. The good news is that you’ll feel happier during those times as well, because serotonin helps lift mood.
Oh, and of course, take your dog walks in daylight as often as you can, because the combination of being outdoors in light and taking gentle aerobic exercise allows you to enjoy an extra ‘helping’ of serotonin.
For an added mood lift, finish each walk with a good doggie cuddle. That way, you (and your dog) will release oxytocin, the hormone that allows us to feel calm and safe.
Until next time, enjoy all the light you can!
All my best,
Linda