The Darkness is Here: Here's the Daylight Savings Tips You NEED

The darkness is here  

November is here and with the time-change this weekend; the darkness is accentuated.  Combine that with chilly weather, some grey days, and we can see mood-related concerns, especially for those who struggle with seasonal affective disorder.  

While medication and psychotherapy may be an important part of the management plan for seasonal affective disorder, lifestyle measures can also be helpful.

For Those Who Don’t Spend Time Outside:

Light therapy. Most of the research on light therapy uses a light strength of 6000-10000 lux for 30 minutes.  It seems to be more effective when used early in the morning rather than late in the morning or in the evening.  If you know you’re not one to spend much time outside in the winter while there is light out in the day, or when we have a number of grey days in a row, this is DEFINITELY an option to consider.   There are a number of cost-effective devices.

For Those Who Struggle With Sleep:

Sleep consistency - consistent bedtimes and wake times with minimal light and screen use before bed.   Consistency and mindfulness of light before bed help to support a predictable circadian rhythm (internal clock) which really seems to support your mood.

For Those With General Low Energy:

Exercise!! 🏃‍♀️🎿🚵‍♀️ Aerobic exercise, specifically is what has the research behind it, but any movement is great! Explore what type of exercise brings you joy

The research looks at 1 hour, 2-3 times a week, but any movement is likely beneficial.  Exercise does not need to be just for vanity purposes. Moving your body helps release endorphins, thus battling SAD all winter long!

Even better, outside exercise for that extra Vitamin D boost!

For Those Who Don't Have Time To Exercise or Do Light Therapy:

Daily walks outside, even on overcast days. The light from bright midday sun is 50000-100000 lux, and on a cloudy day 1000-5000 lux; while indoor home lighting is 250-500 lux. (Remember light therapy is about 10000 lux).

The nice thing about this option is that you get the exercise + potentially the bright light (depending on the day and time).

IF you LIKE spending time outside in cold weather, and can get out during hours of daylight, this might be one of the best options to consider.

However, if you know you’re not going to go outside if it’s cold, and are busy during most daylight hours, I’d look at a light therapy light instead.

For Those With Low Vitamin D (Almost, every Canadian!)

Everyone in Canada should be on Vitamin D at this time of year.  Everyone seems to need different doses.

Use this time to get your levels tested so you can be sure you’re taking the right dose (for mood and so much more!)!  

Too little and too much can both cause harm!

If the seasonal change is something you struggle with, please reach out to me or your other healthcare providers to get support!