Sunlight and Your Mood

There's something exciting about spring: ending cold temperatures, longer days filled with more sunlight, and the return of birds and lush green life. Just as an area awakens from a quieter time, the changes can have big impacts on people's moods, especially those who suffer from depression in the winter months.

Every living organism—from mushrooms to humans—has a circadian rhythm, or a daily cycle. For humans, that cycle is perpetuated by sunlight and the production of melatonin or "the darkness hormone." So, if you're feeling sluggish and slower during the winter months, it could be from a number of sources, including less available sunlight that is throwing off your normal body clock.

But, with some simple changes, seasonal changes in mood—often associated with the depression classification seasonal affective disorder—can be managed to keep from letting the changing months interfere with your life.

Depression

When the clocks fall back in winter shortening the days' available sunlight, the increased cold and darkness can take its toll on the body. Also, the colder temperatures make outdoor activities a bit less bearable. This is commonly known as the "winter blues." Symptoms of the winter depression include an increased need for sleep, lack of energy, and craving for carbohydrate-rich foods, which can unfortunately lead to weight gain.

Experts say that simply allowing more natural sunlight into a room has a positive impact on mood. In some instances, artificial light therapy or Vitamin D supplements can help give the body what it's not getting from the elusive sun.

While winter upsets the body's circadian cycle—especially during Daylight Savings Time—studies have shown that something as simple as a power-nap can improve productivity and reduce stress. And along with exposure to sunlight, exercise can play a large role in maintaining moods in colder months. The Mayo Clinic stresses the importance of exercise, which releases neurotransmitters and endorphins — the "feel-good chemicals" — in the brain, raises the body temperature producing a calming effect, and fights depression by reducing immune system chemicals.

But, if you experience longer episodes of depression in winter, you should consult your physician and share your symptoms, as other treatments might be necessary.

Mania

As the earth wakes up from its slumber in spring, so does the human body, ending what is also known as "cabin fever." These are also the months where manic symptoms are usually more present because of the drastic change.

It leaves many feeling elated and energetic—which many people love—but also can come with intense irritability, extreme talkativeness, instability and an inflated sense of self-worth. And those symptoms can lead to destructive behavior like excessive speed while driving, overspending, and dangerous activities like risky sex, drug and alcohol use. The body's circadian cycle can be disrupted during the time because often people sleep less...they feel they don't need it.

Meditation and exercises like yoga and pilates have calming attributes that can be helpful to some. More vigorous physical exercises like running can also help because the excess energy will be spent on a more productive, less destructive activity. Also, dietary changes such as decreasing caffeine and sugar help the body regulate its peaks and decrease irritability. Keeping a diary of your moods can help a physician best see your cycles and when they occur, should you seek professional help.