How to Protect Mental Health During Shorter Days
Several practical strategies are recommended by Dr Markides that can help support mood, sleep and general wellbeing during autumn and winter.
Daylight plays an important role in regulating the body's circadian rhythm, commonly known as the internal body clock. This system helps coordinate sleep, wakefulness, hormone release and other biological processes.
During autumn and winter, reduced daylight exposure can affect these processes in several ways.
1. Changes in Mood and Emotional Wellbeing
Some people experience lower mood, reduced motivation, irritability or increased feelings of sadness as daylight hours decrease. Spending less time outdoors and having fewer opportunities for social interaction may also contribute to these changes.
2. Disruption of Sleep Patterns
Light exposure helps regulate melatonin, a hormone involved in the sleep-wake cycle. Darkness signals to the body that it is time to prepare for sleep, while morning light helps promote alertness and synchronise the circadian rhythm.
Shorter days and reduced morning light can disrupt this rhythm, contributing to difficulty waking up, increased sleepiness during the day or changes in sleep duration. Poor sleep can, in turn, affect concentration, emotional regulation and stress tolerance.
3. Changes in Energy and Motivation
Reduced daylight may contribute to fatigue, sluggishness and difficulty concentrating in some individuals. These symptoms can make everyday activities, work, exercise and social commitments feel more demanding.
Lower energy levels may also reduce physical activity, which can affect mood and sleep quality. This can create a cycle in which tiredness leads to less activity, further contributing to reduced wellbeing.
4. Social Isolation and Loneliness
Colder weather, darker evenings and shorter daylight hours may discourage people from going outdoors or meeting friends and family. For individuals who already experience loneliness, anxiety or depression, reduced social contact may worsen existing difficulties.
Maintaining meaningful social connections is therefore an important part of protecting mental health during the autumn and winter months.
What Is Seasonal Affective Disorder (SAD)?
Seasonal affective disorder is a form of depression in which symptoms follow a seasonal pattern, commonly beginning in autumn or winter and improving during spring or summer.
Reduced daylight is thought to contribute to SAD, although its exact causes are not fully understood. Changes in circadian rhythms, biological processes and individual susceptibility may all play a role.
Common symptoms include:
- Persistent low mood or feelings of hopelessness.
- Loss of interest in activities that were previously enjoyable.
- Increased tiredness and low energy.
- Sleeping more than usual or experiencing difficulty waking.
- Increased appetite or cravings for carbohydrate-rich foods.
- Difficulty concentrating.
- Withdrawal from social activities.
SAD is more than simply disliking cold or dark weather. Symptoms are sufficiently persistent or severe to interfere with daily functioning. A healthcare professional can assess symptoms and help determine whether they are consistent with SAD or another condition.
1. Get Natural Daylight Every Day
Where possible, spend time outdoors during daylight hours, particularly in the morning. A walk during a lunch break or time spent outside before work may help regulate the body's internal clock and provide opportunities for physical activity.
Even on cloudy days, outdoor light can be beneficial. People who work indoors may benefit from positioning themselves near a window and taking regular outdoor breaks.
2. Maintain a Regular Sleep Routine
Try to go to bed and wake up at consistent times, including at weekends. Establish a relaxing bedtime routine and reduce stimulating activities before sleep.
Keeping the bedroom comfortable and dark at night, while getting light exposure in the morning, can help support a regular sleep-wake cycle.
3. Stay Physically Active
Regular physical activity can improve mood, reduce stress and support sleep quality. Walking, cycling, swimming, dancing or exercising at home can all be useful options.
The most appropriate activity is one that can be maintained consistently and adapted to individual health needs and abilities.
4. Maintain Social Connections
Make time for friends, family and community activities, even when the weather makes going out less appealing. Scheduling social activities in advance can help maintain routine and reduce isolation.
For people who find face-to-face contact difficult, phone calls or online conversations can provide an alternative way to stay connected.
5. Eat a Balanced Diet
A balanced diet containing vegetables, fruit, whole grains, protein sources and healthy fats supports general physical and mental wellbeing. Regular meals may also help maintain energy levels throughout the day.
6. Consider Professional Treatment When Needed
People experiencing persistent seasonal symptoms should seek advice from a GP or qualified mental health professional.
Depending on the assessment, treatment may include psychological therapies, such as cognitive behavioural therapy, antidepressant medication or light therapy. Light therapy involves exposure to a specially designed bright-light device and may help some people with winter-pattern SAD.
When Should You Seek Medical Help?
It is important to seek professional advice if low mood, tiredness or changes in sleep and appetite persist, worsen or interfere with work, relationships or everyday activities.
Dr Markides advises that symptoms should not automatically be attributed to the weather. Depression, sleep disorders, thyroid problems, anaemia and other medical conditions can produce similar symptoms and may require assessment.
If someone experiences thoughts of suicide or feels unable to keep themselves safe, they should seek urgent help. In the UK, call 999 or attend A&E.
Private GP Support at Ramsay Health Care UK
Ramsay Health Care UK offers private GP services both in our hospitals and through online appointments. Seeing a private General Practitioner (GP) provides several benefits that can make it a preferred choice for many individuals, including reduced waiting times, flexible appointments, and personalised care. Find a private GP; either in person or virtually.