Facing the winter cold can be a real challenge, especially for those living in regions with long and harsh winters. Did you know that over 15% of the adult population suffers from seasonal depression during this time of the year? This is due to a lack of light, which leads to reduced production of serotonin (the "happiness hormone") in the brain.
Fortunately, there are simple and effective solutions that can help you get back on track during winter. Learn how to combat the winter blues with these 5 simple health tips.
Embrace the Morning Sun
According to a scientific study published in the December 2021 issue of the Journal of Affective Disorders, daily exposure to natural light significantly impacts our mood and sleep quality. A lack of light exposure is linked to the risk of depressive symptoms, insomnia, and low mood.
So, in the morning, consider having your coffee on the terrace or balcony to soak up a few rays of sun before starting your day!
Create a Zen Ambiance in Your Bedroom
One of the best pieces of advice for better sleep is to rest in a dark room. As night falls, darkness triggers the production of melatonin in the brain, signaling the body to calm down and wind down after a busy day.
To allow your body to produce melatonin at the right time (which will relieve stress and promote good sleep), it's a good idea to go to bed a bit earlier, around 10 PM.
Release Endorphins through Regular Exercise
Winter is here and at times, engaging in physical activity may seem like a daunting task. However, the best thing you can do to feel better in your body during winter is to stay active! Choose activities that are both relaxing and energizing. Whether it's yoga or fitness, you can adapt the intensity level to your energy level. If you don't feel like going out, no worries. You can work out at home to stay warm. Opt for simple exercises that require light equipment such as elastic bands and exercise balls. After 30 minutes of physical activity, the brain starts releasing endorphins while simultaneously reducing stress hormone levels in the body. You'll feel happier, more energetic, and less stressed.
Reduce Tea and Coffee Consumption
Coffee is the ideal beverage for an active day. In the morning, it gives us a much-needed boost and helps us carry out our daily activities. However, don't forget the negative effects of caffeinated drinks: they can disrupt sleep, even hours later, and inhibit the production of melatonin. Opt for water, fruit juices, or at least try to reduce your coffee or tea consumption as much as possible.
Enjoy the Benefits of Light Therapy
Did you know that 15 to 30 minutes of daily exposure to bright light can significantly improve your mood, alertness, energy, and even aid in weight loss? If you're combating the effects of stress or simply seeking a better night's sleep, light therapy can help you achieve your desired outcomes.
Professional light therapy devices that replicate natural light allow you to effectively combat symptoms of winter blues. If you expose yourself to bright light for 30 minutes in the morning, you naturally stimulate the pineal gland responsible for managing the sleep/wake cycle. From the first sessions, you'll feel less fatigued and more energetic. This white light is safe for the skin and less straining on the eyes than sunlight at noon.
Born in 2006, Luminette is the result of collaboration between two worlds: sleep medicine and optical physics. Our portable light therapy device grants you the freedom to focus on your activities without losing a moment of light. With its innovative design, this accessory can be used anywhere and at any time. Discover all the benefits offered by this practical and versatile device that combines the advantages of modern light therapy with the needs of professionals who are always on the go.