How to Cope with Losing Daylight Hours

As the days grow shorter, many of us feel the impact of diminished daylight. The transition into fall and winter can bring about feelings of lethargy and sadness, often referred to as Seasonal Affective Disorder (SAD). Carson Valley Health understands the importance of maintaining our community's wellness during these seasonal changes, which is why we’ve compiled some practical tips to help you adjust to the shorter days and stay healthy.

Maintain a Consistent Routine

One of the most effective ways to combat the effects of shorter days is by keeping a consistent routine. This includes going to bed and waking up at the same time every day, eating regular meals, and scheduling regular activities. Consistency helps regulate your body's internal clock and can improve your mood and energy levels. Set small, achievable goals for daily activities, whether it's a workout, a social event, or a hobby.

Get Outside for Natural Light

Even on cold or cloudy days, getting outside can significantly improve your mood. Natural sunlight helps regulate your circadian rhythm and boosts serotonin levels, which can enhance your mood and energy. Aim for at least 15 to 30 minutes of exposure to natural light each day. If possible, take a walk during daylight hours or enjoy your morning coffee or tea outside.

Consider Light Therapy

For those who find it difficult to get enough sunlight, light therapy can be a great alternative. Using a light therapy box can mimic natural sunlight and help alleviate symptoms associated with the lack of daylight. It’s best to use the light box in the morning for about 20 to 30 minutes to help reset your internal clock.

Stay Active

Physical activity is a powerful mood booster. Even simple activities like walking, yoga, or home workouts can be effective. Try to incorporate at least 30 minutes of exercise into your daily routine to help combat fatigue and improve your overall mood.

Seek Social Connections

Social support is crucial during the winter months. Stay connected with friends and family through regular meetups, phone calls, or virtual hangouts. Participating in community activities or support groups can also provide a sense of belonging and reduce feelings of isolation.

Recognize and Validate Your Feelings

Acknowledging your feelings is an important step in managing them. Understand that it's normal to feel down during this time of year, and you’re not alone in your feelings. By recognizing these emotions, you can take proactive steps to manage them and seek help if necessary.

Know When to Seek Professional Help

If feelings of sadness or hopelessness persist and interfere with your daily life, it may be time to seek professional help. Symptoms such as significant changes in appetite, sleep disturbances, or thoughts of self-harm should not be ignored. Professional counselors and therapists can provide support and treatment options, including cognitive-behavioral therapy or medication, tailored specifically for Seasonal Affective Disorder.

Carson Valley Health emphasizes community wellness, and we are here to support you through these seasonal changes. If you're struggling with the effects of shorter days, don’t hesitate to reach out to our healthcare professionals at 775.782.1550 today for compassionate guidance and support.