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Experts from Nordic countries share their proven strategies for combating winter blues and seasonal affective disorder during the long, dark months when daylight is scarce from October through April.
Some key facts:
• The winter solstice occurs Dec. 21, marking the shortest day and longest night in the Northern Hemisphere, after which daylight gradually increases.
• Dark winters disrupt our circadian rhythm, causing poor sleep quality, increased tiredness, social withdrawal and irritability that can worsen without intervention.
• Seasonal affective disorder, or SAD, affects millions worldwide, with depression episodes typically beginning in fall and easing in spring or summer.
• People with SAD are less sensitive to blue light wavelengths than others, especially during winter months, which researchers believe contributes to wintertime depression.
• Light therapy using devices that emit about 10,000 lux for 30 minutes every morning can help reset circadian rhythms and increase serotonin levels in the brain.
• Dawn simulators, or sunrise alarm clocks, gradually light up bedrooms to ease awakening and should be used alongside light therapy devices before noon.
• Winter weight gain typically ranges from 2 to 5 kilograms (4 to 11 pounds) annually, driven by increased carbohydrate cravings, particularly in the evenings.
• Maintaining exercise routines, social connections, outdoor activities and a positive mindset toward seasonal changes are crucial survival strategies endorsed by Nordic experts.
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