#53 Overcoming the winter slump

Last weekend, many of us celebrated Diwali, the festival of light. Fireworks lit up the sky on the darkest night of the Hindu lunisolar calendar, symbolising the spiritual victory of light over darkness.

However, for many, the lights will recently have literally and metaphorically gone out, as the clocks went back and winter settles in. Why do some of us feel a slump in energy as the days get shorter, and what can we do about it?

A significant factor is the impact of reduced daylight hours on the brain, so I bring your attention to a post from the archives where I discussed the science of light exposure and provided suggestions for altering light exposure over the course of the day. (Link)

Learnings from SAD research

Research on the effectiveness of light therapy for sufferers of winter depression (Seasonal Affective Disorder) highlights just how powerful light can be for well-being over winter in everyone.

Bright light therapy each morning has been established as an effective way of reducing SAD symptoms and has shown to be effective even for those with milder forms. Facing a very high-intensity light produced by a light box simulates the sunlight that's missing during the darker winter months. It's thought that the light hitting the retina in the eye may improve symptoms by inducing the brain to reduce melatonin production and increase serotonin.

A 2001 study into bright light therapy in the workplace for mild sufferers found the use of light boxes in the workplace for two hours a day over two weeks significantly reduced depression ratings and improved the subjective mood, energy, alertness and productivity scores of workers. Over half the sample had a greater than 50% reduction in winter depression scores.

Implementation idea

Over and above getting bright light daily, it is especially important to maintain general healthy habits in winter due to the combination of a winter slump with the festive season creating the potential to affect adherence. Some of these include (and will be of no surprise to anybody, but I still think worth a reminder):

• Spend time outdoors in daylight, even on cloudy days

• Exercise regularly to boost your mood

• Stay connected with friends and family

• Practice mindfulness, meditation, or deep breathing

• Brighten your living space with warm, light-coloured decorations and good lighting

• Stick to a consistent sleep routine to regulate your sleep patterns

• Eat a healthy, balanced diet

• Planning enjoyable winter activities

• Establish a daily routine for structure and stability

• Vitamin D supplementation

Wishing you a productive week ahead.

Best, Alex Joshi.

On my bedside table:

• Podcast: The Tim Ferriss Show - Morgan Housel (link)

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