I go into depression mode from time to time. This may be according to the season. Are you depressed? You're not alone! Less daylight hours and colder temperatures affect the body's circadian rhythm, your natural internal clock that regulates everything from energy and sleep patterns to mood and appetite. Less sunlight and more time indoors brings along various biological and physiological changes in his body. The happiness hormone can cause the decrease in serotonin and the suppression of the melatonin hormone, which allows you to fall asleep easily.
The body is a complex interconnected system in which each organ, metabolic process, and physiological function play a role in overall health. When your hormones are out of balance - especially those that regulate mood and sleep - your metabolism, digestion, and mental health can also suffer.
Seasonal mood disorder presents as feeling depressed at this time of the year, difficulty concentrating, problems falling asleep or staying asleep, low energy and feeling sluggish. By recognizing these symptoms, you can take action to regulate your natural clock, prioritizing self-care that calibrates your health inside and outside. If symptoms persist, talking to a healthcare professional can help you manage your symptoms and relax.
How does the body's internal clock work?
Your circadian rhythm works on a 24-hour cycle and not only affects how you wake up and fall asleep, it also helps maintain your body temperature and digestive system. This internal clock is regulated by a group of neurons forming the upper chiasmatic nucleus, which functions according to light and environmental cues in the hypothalamus. For this reason, waking up at sunrise and falling asleep when it gets dark is considered our natural process.
It's responsible for releasing hormones like cortisol that help you wake up and stay awake. It also takes cues from the environment to organize your internal system. Warmth, for example, helps you cool down while sleeping and warm up while waking up at night, so sleeping in a cool room is often touted for its sleep-promoting benefits.
It may seem daunting to synchronize your body clock with the seasons or optimize your sleep cycle with an early shift start, but starting with a few key lifestyle changes that address these issues will help you feel much better during the winter months.
Five ways to optimize your circadian rhythm this winter season…
Provide a consistent sleep time
Establish a bedtime routine that lets your body know it's time to relax, whether it's a cup of warm soothing herbal tea, reading a book, or turning off your phone at least an hour before bed.
Your internal clock works best when your body perceives a regular routine, so it's important to get up and go to bed at the same time each day (or as close to the same time as possible) to find a healthy sleep rhythm. Taking melatonin before bed can also help if you're having trouble falling asleep, but as always, check with your healthcare provider before starting a new supplement routine and make sure you're doing everything right until you come to supplements.
Exercise regularly
Good sweating not only increases your heart rate and strengthens the cardiovascular system, it can also help you sleep healthier. Research conducted by the University of South Queensland in Australia; exercise showed that sleep quality improved significantly for those who did strength training, especially those who did not do strength training. At the same time, exercise increases serotonin, the happiness hormone, and this can help with the mental and emotional health problems a person may experience if they suffer from SAD.
Establish a regular exercise routine, whether before work in the morning, at lunchtime on a lunch break, or after work as a way to relieve the stress of the day to help your body balance between your active and rest hours. Establishing this regular routine helps your body clock better determine when to wake up, eat, release essential hormones, and go to bed.
However, be careful not to exercise in the 1-2 hours before going to bed, as this can make it difficult to get a good night's sleep by being overstimulating. Sticking to the awareness that all of us, which we define as bio-individuality, have different diets, exercises and lifestyles, you can find the most ideal for you by trying and get support from health and lifestyle experts.
Limit your caffeine intake
While morning coffee can give you the energy you need to start your day, too much caffeine (especially late in the day) can damage your circadian rhythm in the long run. Caffeine is a stimulant produced in the pineal gland in the brain that delays the secretion of melatonin, the natural sleep hormone. Many people metabolize caffeine differently, largely due to genetic factors, but mostly due to caffeine's effect on melatonin production it is recommended to limit caffeine consumption to the morning hours.
Alternatively, you can swap coffee with other options that still contain caffeine but don't affect your sleep too much. As a few examples:
Matcha: The whole leaf of green tea is ground and ground into a powder rich in antioxidants and amino acids. It also contains L-theanine, an amino acid that can alleviate the nervous feelings you get with coffee and promote calmness without lethargy.
Green tea: Green tea made from the same plant as Matcha contains significantly less caffeine per serving. With green tea, you can also take antioxidants such as epigallocatechin gallate, which plays a role in preventing free radical damage and aging.
L-tyrosine: Known to aid alertness and focus, this amino acid provides the same effects on heart rhythm as you consume caffeine without its addictive ingredients.
Because mental health is closely linked to the health of your circadian rhythm, creating healthy habits that support a synchronized and harmonious inner clock can be beneficial for your mental and emotional health. Having occasional moodiness or tiredness doesn't mean you have seasonal depression, which is a constant depression and low mood.
The winter season can be difficult for anyone, especially during a global epidemic of loneliness. Applying small but sustainable changes to your routine, such as going to bed 30 minutes early each night or trying to get out for 10 minutes of sunlight each day, will affect your health both in the short and long term.
2021-03-14 03:53:47