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As the weather gets colder, your wardrobe isn’t the only element of your life undergoing change. The lower temperatures and decrease in daylight hours affects people’s biorhythms—the physical and mental responses to environmental stimuli. In fact, the seasonal shift can affect your sleep schedule and mood, even triggering a type of depression called Seasonal Affective Disorder (SAD). Fortunately, there are many ways to cope with these mood changes, including working with a counselor and eating right. Here’s what you need to know. 

How to Work With Your Natural Biorhythms This Winter

1. Create a Structured Sleep Schedule

Humans’ sleep schedules were historically set by the rising and setting of the sun. When viewing sunlight in the morning, it tells the body to stop producing the sleep hormone melatonin. At night, the relative darkness leads to tiredness.

Unfortunately, the winter sun might still be below the horizon when you get up in the morning and already setting when you leave the office. This can disrupt your sleep schedule, resulting in insomnia, fatigue, and irritability.

To regulate your biorhythm, use a sun lamp to imitate natural light when you wake up, and avoid looking at bright screens an hour or two before bed. This will allow your body’s hormones to maintain their natural ebb and flow so you feel energized and upbeat throughout the day.

2. Eat a Balanced Diet

counselorWhile those holiday treats may be tempting, they aren’t always healthy. During the colder months, focus on eating proteins, such as chicken and eggs, as well as fresh fruits and vegetables. Too much wine, gluten, dairy, and products featuring added or refined sugars will result in hormonal inflammation, reducing the quality of your sleep and leaving you groggy and irritated throughout the day. 

3. Exercise Regularly

If you think you have the winter blues, the issue may be with your hormones. Fortunately, exercise releases endorphins, a hormone that leads to feelings of relaxation and even euphoria. Regular exercise will also ensure that you’re tired when bedtime rolls around, helping you maintain a structured sleep schedule. According to one study, adults who engaged in moderate exercise at least three times a week enjoyed significantly more energy after six weeks.

 

If you’re feeling sad or fatigued this winter, contact Colleen Torrence MEd, LPC. This licensed counselor helps her patients in Juneau, AK, to overcome seasonal mood changes. With over 20 years of experience, she will help you work through triggers and difficult feelings, ensuring you live your best life. To learn more about this counselor’s services, visit her website or call (907) 789-9212.

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