Expert on Sleep Provides Top Strategies for Resting Away Winter Depression
The winter months can be challenging for many, as the shorter days and colder weather can take a toll on mental health and sleep patterns. Here are some tips to help combat the winter blues and improve overall wellbeing.
Learning to meditate is recommended as it reduces stress levels, improves mental health, and helps with falling asleep. Meditation is a simple and effective practice that can be incorporated into daily routines to promote relaxation and focus.
Using a phone in bed, even with a blue light filter, can increase alertness and delay sleep. It is best to avoid using electronic devices for at least an hour before bedtime to allow the body to wind down and prepare for sleep.
Dull, grey winter days disrupt the ability to accurately track when to sleep, which can disrupt the circadian rhythm. To set the body clock, it is advised to get outside for sunlight as much as possible, even if it's just for half an hour each day.
Winter blues is a seasonal depression that occurs during the darker winter months. Sufferers of winter blues typically have low energy, feel down, and may overeat or oversleep. If feelings of depression persist over a long period, it is suggested to speak to a GP.
Exposure to a SAD (Seasonal Affective Disorder) lamp, which emits a high intensity of light, can help combat the winter blues. SAD lamps mimic the natural brightness of sunlight and can help regulate the body's sleep-wake cycle.
Regular exercise, a healthy diet, and socializing with friends and family can help combat the winter blues. Exercise releases endorphins, which are natural mood-boosters, while a balanced diet and social interaction can help maintain overall wellbeing.
The first important building block of sleep hygiene during winter is to maintain a consistent sleep schedule. Getting to sleep and waking up at roughly the same time each day strengthens the body clock.
A Mediterranean diet, drinking lots of water, and regular exercise are lifestyle habits that promote better sleep throughout the year. These habits can help regulate the body's internal clock and improve overall health.
The concept of Blue Monday as the most depressing day of the year should be treated with caution. While it is true that winter can be a difficult time for many, it is important to remember that feelings of depression can persist for longer than just one day.
In conclusion, there are many steps that can be taken to combat the winter blues and maintain mental health and sleep hygiene during the colder months. From meditation and exercise to SAD lamps and a consistent sleep schedule, there are many options available to help individuals feel their best.
