Your Luminette
As many as 38% of Americans may suffer from some form of declining mood during the winter months, with about 5% suffering a more aggravated manifestation.
Caused by lesser exposure to sunlight during autumn and winter, some of the symptoms of winter blues include persistent low mood, lethargy, lack of productivity, decreased libido, weight gain, feeling sleepy during the day, and change in sleep patterns.
These symptoms disappear once the season changes, hence why winter blues is also known as a seasonal affective disorder (SAD). Thankfully, there are effective ways to beat these symptoms and reclaim your winter months.
In this article, we’ll go over how to beat winter blues with lifestyle changes and practical solutions to help you remain productive and bubbly during these darker months.
What Are the Winter Blues?
Winter blues is a feeling of intense sadness, but the most significant difference is that it comes and goes in a seasonal pattern.
What this means is that during the summer, you may feel bright, energetic, in a good mood, happy, and ready to socialise, but during winter, you may feel totally different.
The main trigger is lesser exposure to the sun as the days become shorter during fall and winter.
The main cause of the winter blues
One primary reason for winter blues is a lack of sun exposure. This disrupts the body’s internal clock , which regulates and stipulates when specific processes like sleep and hormone production occur.
This can lead to symptoms such as:
Disrupted sleep cycles
During winter, your body’s internal clock is all over the place. As such, it’s difficult for your body to regulate specific internal processes, including sleep.
If you always go to bed around 9 p.m. before, a disrupted body clock can push that time to 10 p.m. or even much later. Many can’t accommodate this change as they must wake up at a particular time to get to work or prepare their child(ren) for school.
The consequences of not getting enough sleep are feeling lethargic and sleepy during the day, both symptoms of SAD.
Social isolation
One of the symptoms of winter blues is that it makes the victim feel the need to sort of “hibernate,” leading to social withdrawal and a general lack of interest in usual social activities.
There’s a significant urge to be alone and expend as little energy as possible at most times, except when necessary.
Nutritional deficiencies
Winter blues lead to excessive eating, with most patients craving carbohydrates.
You can beat this unhealthy craving by focusing on a balanced diet. Create meal plans so you’re not grabbing snacks that are within reach.
There’s also the aspect where low sunlight exposure results in vitamin D deficiency.
Effective strategies to combat the winter blues
Utilise light therapy
One of the most effective ways to combat the winter blues is using a specialised light therapy device, often called a SAD light box or device.
A light therapy device like the Luminette glasses mimics natural sunlight, yielding almost the same effect as spending time in the sun.
They stimulate serotonin (the “feel-good” hormone) production while also regulating melatonin (the hormone responsible for sleep).
These devices also help reset your body’s internal clock, ensuring the right hormones are released when needed and your body’s industrial complex is ticking along nicely.
Embrace the outdoors
There’s a direct link between low vitamin D levels and symptoms of the winter blues, such as fatigue, low mood, and lack of motivation. Vitamin D plays a crucial role in regulating mood and overall well-being, with the number one source being the vitamin D our body produces when exposed to sunlight. However, during the colder months, shorter days and longer nights mean less sun exposure, making it harder to maintain adequate vitamin D levels. This raises the question: how can you ensure your body gets enough vitamin D during the winter to keep your energy and mood balanced?
Despite less sunlight during winter, you can plan and be deliberate about getting sun exposure. The success of this strategy will depend on your location and the amount of sun you get.
For example, in Minnesota, the sun only shines for about 8 hours during winter compared to 16 hours during summer. You most likely need to alter your schedule to enjoy natural sunlight during winter.
Aim to spend at least 5-10 minutes in the midday sun between 11 a.m. and 1 p.m. Note that these numbers may vary per location. Those living in higher latitude areas need to spend longer in the sun to synthesise the adequate amount of vitamin D they need.
Engage in regular exercise to beat the winter blues
Research shows that physical activity can help alleviate the symptoms of winter blues. Taking long walks, visiting the gym, and doing aerobic exercises can improve mood and boost energy.
The results are even better when physical activity is paired with bright light therapy, our number one tip to beat the winter blues.
Furthermore, there are more advantages for those who add a social dimension when engaging in physical activity; that is, they engage in exercises as part of a group or community.
A study exploring the social dimension of exercise intervention for treating winter blues found that participants who were more social at the gym were more likely to score higher on the global seasonality scale (GSS).
The GSS measures six factors related to symptoms of winter blues, including “sleep length, engagement in social activities, mood (overall feeling of well-being), weight, appetite, and energy level.”
So, join a gym that provides group exercises and training whenever you can.
Maintain a healthy diet
Generally, scientists have proven that what we eat, irrespective of the seasonal pattern, affects our brains. Researchers at multiple universities in the United Kingdom found that poor diet (those high in sugar and saturated fat) leads to alterations in the chemical makeup of the frontal part of the brain.
The frontal part of the brain is involved in being moody and other mental health issues.
Another body of research also suggests that individuals battling with winter blues or excessive feelings of sadness typically opt for carbohydrates and prefer eating at night, leading to weight gain.
So, evidently, eating right can make a difference in how you feel when there’s less natural sunlight. The researchers recommend sticking with a Mediterranean-style diet rich in healthy fats, whole grains, fibre, and more.
Stay connected with loved ones to beat feelings of isolation
It’s important to push beyond the feelings to isolate yourself, especially during the colder months when those feelings can intensify.
Deliberately choose to spend time with friends and family. They’ll provide a sense of belonging and much-needed support.
Research has shown that socialising helps boost serotonin levels, the same mood-enhancing hormone that light therapy stimulates.
Adopt better sleep hygiene
Poor sleep leads to moodiness and sad thoughts, sometimes disrupting your sleep pattern.
So, to better prevent winter blues, create a sleep routine for consistent, quality sleep. This routine should include the following:
A set time to go to bed and wake up
Have a set of activities you do before hitting the bed, such as reading, listening to cool music, and taking a warm bath.
Limiting screen time before bed and outrightly eliminating phones and other gadgets 45 minutes before bedtime.
And ensuring the environment is comfortable and relaxing for sleep.
Supplement with vitamin D
We’ve established the importance of sun exposure to producing vitamin D. Still, sometimes, some factors can prevent you from getting vitamin D through this route.
These factors include higher latitude,air pollution, skin colour, age, dressing, and sunscreen use. Due to these factors, you may need to supplement with vitamin D to maintain your vitamin D levels during winter.
This is not medical advice. Before purchasing or taking any supplement, please speak to a health professional to ascertain your medical needs.
Practise mindfulness and relaxation techniques
People with winter blues report lower levels of mindfulness. The American Psychological Association (APA) defines mindfulness as “awareness of one’s internal states and surroundings.”
The APA further notes that being mindful helps “people avoid destructive or automatic habits and responses by learning to observe their thoughts, emotions, and other present-moment experiences without judging or reacting to them.”
Mindfulness practices, such as yoga, meditation, and mindful breathing, help regulate emotion, beat repetitive thoughts, and positively alter brain activity.
The role of light therapy in combating the winter blues
Light therapy is one of the leading treatments doctors prescribe to beat SAD. These devices provide lighting similar to that of the sun, stimulating the same response from the body.
Mimicking the sun enables light therapy to correct the effects of low sun exposure by ensuring serotonin production during the day and regulation/correction of your body clock.
Benefits of light therapy by Luminette
Portable and convenient design
Most SAD light boxes require you to sit in one place for the duration of your session. The Luminette’s wearable design allows you to carry on with your daily activities while benefiting from light therapy.
You can continue working on your laptop, grab breakfast, read a book, and participate in light exercise while wearing the Luminette.
Clinically proven results
The Luminette’s effectiveness has been tested in several reputable clinical studies. These clinical studies have validated that it improves mood and sleep quality, energy levels, and focus and eliminates SAD symptoms during darker months.
Customizable light settings
Luminette offers multiple intensity levels so you can tailor the light therapy sessions to suit your needs. This flexibility guarantees comfort and ensures optimal results.
UV-free and safe
Luminette only emits light that mimics natural sunlight without the harmful added effects of UV radiation. This makes it safe for daily use.
How to use Luminette for maximum effectiveness
For optimal results, experts recommend using a light therapy device for about 20-30 minutes daily (depending on the light intensity), ideally in the morning. This timing is essential because it signals to your body that it’s time to wake up, feel alert, and start your day on the right note. Morning use helps regulate your circadian rhythm, the internal clock that governs your sleep-wake cycle, which can improve your energy levels, mood, focus, and even the quality of your sleep at night. It’s a simple, science-backed habit that can make a big difference, especially for those struggling with low energy or seasonal affective disorder (SAD).
The Luminette light therapy device offers an innovative and convenient solution. Unlike traditional light therapy lamps, the Luminette is wearable, ensuring the light enters your eyes indirectly without requiring you to stare into the device. This makes it easy to multitask while benefiting from the therapy. Go about your morning routine—whether you’re reading the news, enjoying breakfast, catching up on emails, or even doing light exercise—without interrupting your flow. Its compact and lightweight design also makes it perfect for travel, so you can maintain your light therapy routine no matter where you are.
For those with a daily commute, Luminette also offers a Drive option specifically designed for use in the car. This lets you seamlessly incorporate light therapy into your morning drive, helping you maximize your time and boost your energy levels before you even arrive at work. Both devices are especially beneficial during the darker winter months, when lower natural light levels can leave you feeling sluggish, unmotivated, or even down. By using Luminette consistently, you can stay energized, maintain a positive mindset, and keep seasonal blues at bay.
Whether you’re at home, on the go, or tackling a busy morning schedule, Luminette provides a practical, effective way to bring more light into your life and support your overall well-being.
Conclusion
Beating winter blues requires incorporating the simple and effective strategies outlined in this article into your daily routine.
Every step you take, from using a SAD light box like the Luminette and prioritising sleep hygiene to engaging in physical activity, eating healthy, seeking sunlight, and practising mindfulness, makes winter more colourful and less moody.
Remember, addressing symptoms early with these strategies will ensure you’re not carrying the symptoms the entire winter.
Improve your winter mood today. Get the Luminette Light Therapy Glasses, an innovative and user-friendly light therapy device designed to help you feel your best every day, especially during winter.
FAQ
What are the main symptoms of the winter blues?
The main symptoms of winter blues include a lack of energy, social withdrawal, feeling sad and irritable, and poor sleep.
How does light therapy help improve mood during winter?
The underlying principle behind light therapy is acting as a substitute for the sun you’re missing due to winter. By getting adequate “sunlight,” many processes dependent on the sun, like your body clock and serotonin production, will continue promptly.
What makes Luminette an effective light therapy device?
What makes the Luminette stand out and effective is its innovative wearable design for maximum comfort, clinically validated results, and safety.
Are there any side effects of using light therapy by Luminette?
The Luminette is generally safe. However, you may experience moderate symptoms like mild eye strain and headache, especially at the beginning. These symptoms are temporary and would resolve on their own. Symptoms will become infrequent as your eyes adjust to the light therapy.
What lifestyle changes are most effective for combating the winter blues?
Lifestyle changes that can help you fight winter blues include maximizing sunlight exposure, engaging in regular physical activity, maintaining a consistent sleep routine, and eating a balanced diet.
When should I seek professional help for the winter blues?
Seek professional help if your symptoms like persistent low mood, feeling sad, fatigue, or changes in sleep and appetite significantly interfere with your daily life and last for a long time despite making lifestyle changes. A mental health professional will provide a proper diagnosis, ensure you’re not suffering from a major depressive disorder, and recommend potential next steps.
