As we settle into life post-time change, many of us may start to notice changes in our mental health. From the cold weather to the holiday stress, there are many factors that could contribute to a change in mood, but the most obvious change people seem to notice is the lack of sunlight. We may all see the difference after the time change, but understanding the link between sunlight and mental health can help us make the necessary adjustments to combat the effects of this change.
The Research/Evidence
So, is what we’re noticing rooted in science? The research points to evidence that what we’re feeling is directly correlated with sun exposure. Let’s go through why:
- Internal clock–our bodies use sunlight to cue changes in melatonin production that help us regulate sleep patterns. This time of year could throw off the body’s circadian rhythm, especially directly after the initial change.
- Vitamin production–exposure to sunlight through our skin and eyes is one of the factors that impacts our ability to produce serotonin, which impacts our mood.
- Hormone production–exposure to sunlight is also what helps our bodies produce vitamin D, which impacts our overall/physical health.
The Impact
Knowing that this evidence exists, we can now look at the impact all of these changes have on our mental health. Sleep is one of the most important foundations for all areas of health. If you’ve ever had a bad night of sleep, you can physically and mentally feel the impact the next day: your head is foggy and unfocused, your energy is low, and your patience? Virtually non-existent. Now imagine the impact chronic lack of sleep can begin to have on our health.
Many research findings also suggest that vitamin D has a noticeable impact on our mood as well as other negative health outcomes. The research on the importance of serotonin to our mental health is very well established, as this is a neurotransmitter that helps regulate our mood, as well as many other functions of the body.
What to Do
After examining the impact, we have a better idea of the importance of sunlight exposure for all aspects of our health. We know we can’t escape the time change, but we can make some adjustments to help compensate for the change so that the negative impact is lessened. To make it very simple, we can break it down into two areas of focus:
- Increasing exposure–until the warmer months return, we will have to be more intentional about our time spent in the sun. This can look like incorporating “outside time” for 15 minutes each day, as we know that it may be more difficult to rely on natural exposure throughout the week.
- Sleep consistency–since we know our sleep patterns will likely be thrown off during this time, it is more important than ever to be as consistent with our sleep schedule as possible. Make it a point to track times and hours to reach your sleep goals, and spend time thinking about what will help you achieve these goals.
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