Winter Blues - Tips for coping

Changing Seasons and mood

As the seasons change so does our environment. In Spring the days start to get longer, creatures come out of hibernation, and flowers bud. In Autumn the days get shorter, creatures migrate and the leaves fall from the trees.

As nature ebbs and flows throughout the year so too can our mood and energy. This dip can start in autumn and may be particularly noticeable in December, January, and February. Before starting to improve again in Spring.

For some people, this dip can cause significant problems in their day-to-day functioning. Others may experience it more mildly or not at all.

This article will hopefully answer any questions you have about the Winter Blues and offer suggestions on how to deal with it.

What are The Winter Blues?

Winter Blues may often be referred to as Winter Depression or Seasonal Effective Disorder (SAD)*. This is because there is a repeated pattern of low mood that only occurs/or worsens during the darker months of the year. It shares a lot of similarities to ‘depression’ but is seasonal.

As the seasons change so does our environment. In Spring the days start to get longer, creatures come out of hibernation, and flowers bud. In Autumn the days get shorter, creatures migrate and the leaves fall from the trees.

As nature ebbs and flows throughout the year so too can our mood and energy. This dip can start in autumn and may be particularly noticeable in December, January, and February. Before starting to improve again in Spring.

For some people, this dip can cause significant problems in their day-to-day functioning. Others may experience it more mildly or not at all.

What are the symptoms of Winter Blues?

There are some common themes when it comes to symptoms of SAD, Winter Depression & Winter Blues. However, our response to winter is an individual one. Symptoms of the Winter Blues may include one more of the following:

• Low mood;

• Lethargy;

• Stress or anxiety;

• Social withdrawal;

• Sleep issues;

• Reduced motivation and concentration;

• Low Libido;

• Changes to appetite.

These symptoms can then have a knock-on effect on the things we may do to maintain our mental health. It is much harder to get motivated, say to exercise if we feel tired and low. Then creating a negative cycle of seasonal low mood and a reduction in self-care activities.

What causes Seasonal Affective Disorder?

Nobody really knows the exact reason why some people are impacted by the darker months. However, below I have included some popular theories.

Hormones (Melatonin & Serotonin)

it is thought that certain hormone levels may change when we are exposed to less daylight. Two such hormones are:

• Melatonin - This plays a role in falling asleep. In less light we may produce more melatonin, leaving us feeling sleepier and more lethargic. 

• Serotonin - This is often referred to as the ‘happy’ hormone. When serotonin is reduced it can lead to low mood and sleep issues.

Disruption of our circadian rhythm

It is thought that the lack of daylight during the winter months may also disrupt our body’s own natural internal clock.

This clock works on a 24-hour cycle and is often referred to as the circadian rhythm. It has a number of functions such as regulating hormone levels (including the ones listed above), body temperature, sleep/wake cycles, and hunger levels.

Our circadian rhythm can be disrupted by external factors, like the reduction in natural light. This then may lead to symptoms of Seasonal Affective Disorder.

Winter Blues as a survival mechanism

There is one theory that increased tiredness and lethargy might actually be a useful survival mechanism in nature.

If a creature has not developed nocturnal senses, darkness is a dangerous time. It would also be an unproductive use of energy trying to find food with little visibility. Such creatures are best finding somewhere safe to sleep until daylight.

Our ancestors would have been very vulnerable being out after sunset and would need to conserve their energy during winter when resources would have been scarce.

Factors that may exacerbate Winter Blues:

There may be a few factors that may intensify the symptoms of Winter Depression:

• Previous or current mental health difficulties;

• Past trauma;

• Current stresses;

• Life-changing events;

• A bereavement or the anniversary of a bereavement;

• Peri/menopause;

• Individual sensitivity to sunlight exposure.

Winter Blues Well-being Tips

Exposure to certain types of light

Types of light that don’t improve SAD symptoms

Street lights, car headlights, and indoor lighting mean we are able to extend our day beyond daylight hours. However, the majority of artificial light is not able to improve symptoms of seasonal depression. If anything, the majority of artificial light throws our bodies out of synch with the natural light-dark cycle. For example, the blue light that many computers, tablets, TV’s, and phones emit.

Natural light

Exposure to natural light (or that of a SAD lamp/light box) is often cited as being helpful for reducing symptoms. Natural light is thought to keep our internal clock aligned to a more natural rhythm. When our body clock is in synch it is better at regulating hormones relating to mood and sleep/wake cycles.

How can we get more light?

Spend time outdoors

Outdoor light has been linked with improved mood, energy levels, and better sleep. Especially, when we are exposed to this light in the morning. However, it can be challenging to get outdoors when it is cold outside and we feel tired. Here are some ideas to help with motivation:

• Waterproofs and warm clothes. As the Danish say ‘there is no such thing as bad weather, only bad clothing;

• Wrap up warm and take your favorite hot drink and sit outside;

• Take regular outdoor exercise, if possible. Exercise can be a good way to warm up in cold weather. Exercise has also been linked with an improvement in mood and sleep.

• Do your own experiment by gathering data on whether you feel an improvement when you spend more time outdoors.

  • For two weeks log your mood, energy levels, and sleep quantity & quality

    • In the first week limit your exposure to natural light;

    • On week two challenge yourself to spend at least 30 minutes outside each day. If you miss a day or two that is okay, you can add on an extra couple of days at the end.

  • Then compare your scores on the week you spent more time outside. If you can see an improvement it will hopefully motivate you to get outside regularly.

• Arrange to meet a friend to spend time together outdoors. Activities can sometimes feel easier if we share them with others;

• If you travel somewhere regularly by:

  • public transport - get off a stop earlier;

  • by car - park further away and walk the rest.

• Walk to a cafe for your morning beverage. This may give you the incentive to get outside.

Natural light when it isn’t possible to get outside

I am aware that it may not be possible for everyone to spend time outdoors during daylight hours:

• The weather may be atrocious;

• Work may take up all the daylight hours;

• You may have other commitments;

• Have a disability that makes getting outdoors difficult;

• You experience agoraphobia.

If this is the case:

• Can you sit/stand by a window in the morning?

• If you work:

  •  are you able to adjust your hours to maximise the morning light;

  • Have your breaks by a window;

• Use a lightbox.

SAD Lamps and Light Boxes

There are special light boxes or SAD lamps that simulate the natural light of summertime. There is limited research into the effectiveness of such lamps. However, there are a lot of anecdotal accounts of such lamps making a significant difference in symptoms. 

They appear to be most effective when used within the first hour of waking. It is thought that exposure to the light from these lamps encourages the production of Serotonin (the happy hormone) and reduces melatonin (the sleep hormone).

There are a few things to be aware of if you were considering one of these light boxes:

• They need to be 10,000 LUX in brightness

• Have an in-built UV filter

• May result in some side effects. If such effects are prolonged or severe please get them checked out:

  • Blurry vision, eye strain;

  • Headaches;

  • Sleep problems, especially if used later in the day.

It is best to check with a medical professional before using a SAD lamp if you come under any of the following:

• Have eye problems

• Headaches or migraines;

• Takes medication, or supplements or have a skin issue that makes your skin sensitive to light;

• Anyone who suffers from bipolar disorder. If exposure is increased too quickly or the light is used for too long, it may induce manic symptoms.

Dawn and dusk alarm clocks

You can purchase bedside alarm clocks that have a built-in light that is designed to mimic dawn and/or dusk. The light on the clock will gradually increase or decrease the intensity at the times you set it to do this.

The aim of these clocks is to make the feeling of bedtime and waking up more natural. I feel, there is nothing worse than being jolted awake, on a cold dark morning, to the jarring noise of a traditional alarm clock. Waking up to the slow increase of light is a more positive way for me to start my mornings.

Depending on the make and model they often have the following functions:

• Dusk mode - At bedtime, the light will slowly fade into darkness. Mimicking a sunset.

• Dawn mode - Set the alarm to the time you want to wake up and how long you want to sunrise to last. The light will slowly increase until it is at its brightest at the time you set to wake up;

• Backup alarm - These clocks usually have a backup alarm in case you sleep through the light but I find this is not often needed. The backup alarms on these types of clocks usually give you an option of a pleasant sound that starts quiet and increases in volume. Sounds may include ocean waves, bird songs, or the sound of rain.

Sleep Difficulties

Reasons for experiencing sleep difficulties in winter

Sleep length and quality can sometimes be a problem during winter. The lack of adequate daylight has the potential to disrupt our sleep/wake cycle.

Other factors also increase the risk of sleep difficulties in winter:

• Being less active;

• Spending more time on electronic devices or watching TV:

• Drinking warm caffeinated drinks more frequently and later in the day to stay warm;

• Change in bedtime routine e.g sleeping in longer on weekends.

How to improve sleep

Ideal room temperature

Our body temperature starts to drop a couple of hours before bed. This continues for a further two hours after falling asleep. What we may think is an ideal temperature when we go to bed may then feel colder later on.

However, if we make the room too warm this can also create problems. Being too warm may cause sleep to become lighter and less restful.

It is thought the ideal sleep temperature for adults is around the 18.3 Celsius (65 degrees Fahrenheit) mark, give or take a few degrees.

Make your room as dark as possible

We sleep best when a room that lets in very little light. The optimal level of darkness is being able to wave your hand in front of your face and not be able to see it.

If you have a street light, security lights, or passing traffic outside of your window, it may be lighter than is ideal.

You can make your room darker by using:

• Blackout roller blind;

• Blackout curtains;

• A blackout blind that sticks to the window using suction pads

• A blackout blind that attaches to the window frame with velcro. I personally find this keeps out light better than the above options;

• An eye mask. Even if you don’t use this at home it can be useful to have if you are staying overnight elsewhere.

Reducing Noise

A quiet environment can promote more restful sleep. Noise can come from a variety of sources. Such as,

• Household noises:

  • The walls, furniture, or radiators creaking as they cool down and heat up;

  • The boiler coming on;

  • Someone snoring;

  • A household member going to bed or getting up at a different time than you.

• External noises:

  • Weather conditions;

  • Traffic;

  • People passing by late at night;

  • Dog barking.

If your environment is noisy you might want to try one or more of the following.

Earplugs

Earplugs tend to reduce rather than completely block out sounds unless the noise isn’t very loud. There are different types of earplugs, silicone, wax, foam, and so on. If you wanted to give earplugs a go it is worth trying a few different types to see which are the most comfortable for you.

Earplugs are considered generally safe. However, regular wear can increase the risk of compacted earwax and infection.

If you have any ear problems it is worth checking with a medical professional before using.

Using sound to mask noises

White Noise

White noise sounds like static or the constant noise of heavy rainfall. White noise contains a wide spectrum of frequencies, which can help mask a variety of environmental sounds.

You can find white noise on some alarm clocks, mobile apps or a device called a white noise generator.

If you have tinnitus, check with a health professional before using white noise. It was once used as a way of coping with tinnitus but it is now thought it can make it worse. I personally found my tinnitus was temporarily more noticeable after I tried out white noise.

Other sounds

Not everyone can use or like the sound of white noise. If this is the case you could try:

• A desk fan;

• Recorded sounds. For example, rain, a flowing river, and air conditioning;

• Music specifically designed for sleep. Other music may have sudden unexpected sounds that may disturb sleep.

You can get hold of recorded sounds and sleep music on some alarm clocks, sound generators, or mobile phone apps.

If you are using sounds to mask noise, make sure you don’t turn it up too loud as this can cause hearing damage.

Keep a regular sleep time

When it is cold and dark outside, it can be extremely tempting to go to bed early or get up late. To feel snug and warm under the duvet.

However, irregular sleep times make it more difficult for our internal body clock to keep its natural rhythm. Possibly resulting in a disrupted sleep/wake cycle and low mood.

Going to bed and getting up at the same time every day, can often be helpful when it comes to sleep. This includes the days you have no other commitments, sorry!

Other sleep tips

If you are struggling with sleep, you might find it helpful to do a sleep hygiene audit. Sleep hygiene consists of good habits that have been linked with better sleep. The Sleep Foundation has a page dedicated to this.

More winter blues coping tips

Over time I will add to this blog to offer more in-depth tips for improving well-being in winter.

Here are some additional tips below:

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Getting Help

If you are struggling with winter blues, you might find therapy useful for finding ways to manage your symptoms and cope better during the darker months.

• Only a medical professional (e.g. Dr, Psychologist) can give an official diagnosis of Seasonal Affective Disorder (SAD)