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ASC's tips on coping with seasonal change
There is something about fall that seems to make almost everyone happy.
The leaves begin to change. The mornings get crisp and cool. Sweaters come out of the closet. Football is on TV. Pumpkin-flavored everything appears overnight. We start thinking about cozy evenings, family gatherings and the holidays just around the corner. For many people, fall feels like a welcome change.
But for others, the change in seasons can bring something very different. As the days become shorter and sunlight becomes less abundant, some people notice changes in their energy, sleep, motivation and mood. They may feel more tired than usual, have difficulty getting going in the morning, want to sleep more, withdraw socially or simply feel a little “off.”
And there may be more going on than just a dislike of shorter days.
Your body notices when the days get shorter
Our bodies are remarkably responsive to light. Throughout the year, the amount of daylight we receive changes. In the fall, sunrise comes later, sunset comes earlier and we naturally spend more time in darkness. That change in light exposure provides information to the brain about what time of day, and what time of year, it is.
One of the systems affected is our circadian rhythm, the approximately 24-hour internal clock that helps regulate sleep and wakefulness, hormone production, body temperature and other biological processes.
Light is one of the most important signals that keeps this internal clock synchronized with the outside world. When daylight decreases, that signal changes, and some people may have more difficulty adjusting. This is one of the big reasons many people who work third-shift jobs and sleep during the day have a huge biological adjustment to make.
For people who are particularly sensitive to seasonal changes, that adjustment can affect sleep, energy and mood. Research on seasonal affective disorder (SAD – an appropriate acronym) has identified circadian rhythm disruption as one of several biological factors that may contribute to seasonal depression.
The good news is that you don’t have to simply wait for spring. There are several practical ways to help your body and mind adjust to the changing season.
Get outside in the morning
Even when it’s cold, cloudy or not particularly sunny, outdoor light is generally much brighter than typical indoor lighting. Try taking a morning walk, drinking your coffee on the porch, walking the dog or simply spending a few minutes outside after you wake up. Mayo Clinic recommends getting outside, particularly earlier in the day, as part of managing seasonal symptoms. And there’s a bonus: you’re moving your body at the same time.
Keep your sleep schedule consistent
It can be tempting to sleep later, nap more or crawl into bed earlier when the days get darker. Try to avoid that temptation. Keeping relatively consistent wake and sleep times can help stabilize and maintain your circadian rhythm. Try to wake up at approximately the same time each day, avoid excessive napping and expose yourself to light early in the day. Your body likes consistency, even when the weather doesn’t provide it.
Move your body
Exercise isn’t a cure for SAD, but physical activity can support mental and physical well-being and may help reduce stress and anxiety. Exercise is always a great idea anyway. Better yet, combine exercise with daylight. Take a walk through the neighborhood. Go apple picking. Rake leaves. Walk through a farmers’ market. Take the long way around the grocery store. Meet a friend for a walk instead of coffee.
The activity itself matters, but so does getting out of the house. Research on lifestyle interventions specifically for SAD is still limited, but studies have explored exercise, outdoor activity, sleep, nutrition and social engagement as possible supportive strategies.
Give your brain something to look forward to
Sometimes the best way to fight the seasonal slump is to intentionally create reasons to get up and get moving. Schedule a weekly lunch with a friend. Join a book club. Try a new class. Plan a fall day trip. Start a puzzle. Take up knitting. Learn a new recipe. Volunteer. Host a game night. Sign up for an exercise class. The possibilities are endless.
The idea is simple: don’t let your calendar become empty just because the days are getting shorter. This approach is consistent with behavioral activation, a component of cognitive behavioral therapy for SAD that encourages people to deliberately schedule enjoyable and engaging activities rather than waiting until they feel motivated to do them.
Take care of the basics
Seasonal wellness doesn’t have to involve complicated solutions. It’s more important to keep it basic and consistent rather than trying trendy solutions. Simply eat regular, balanced meals. Stay hydrated. Keep moving. Get enough sleep. Spend time with people. Get outside. Maintain activities you enjoy. And pay attention to changes in your mood and energy. These habits may sound simple, but they give your body and brain a stable foundation while the environment around you is changing.
Take a trip to a sunny location
Sometimes easier said than done, but even a short trip away to a sunnier place can rejuvenate just about anyone’s body and soul. If you can do it, it’s a great solution as a pick-me-up!
For more tips from American Senior Communities, click here: https://www.asccare.com/why-do-we-feel-different-when-the-seasons-change/
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