Feeling tired or in a low mood?
Do you feel less lively or alert at this time of year? What if we told you it's normal?
Of course, there may be several reasons for this, but one of them may have to do with light levels and their impact on the hormone melatonin.
In winter, variations in light levels have a direct impact on our biology.
In this article, we'll explore the effects of melatonin on our sleep, mood and well-being during the winter months. We'll also look at how we can adjust our routines and behaviors to better adapt to this season, with a focus on health and well-being.
Hibernation or adaptation?
When we think of hibernation, our imaginations conjure up images of animals plunged into a deep sleep. This fascinating survival strategy, however, is not characteristic of human beings. Hibernation is characterized by a significant drop in metabolism, reduced body temperature and prolonged periods of sleep.
In humans, although a state similar to hibernation is not natural, there is a seasonal adaptation linked to cycles of light and darkness. Our bodies react to shorter days and longer nights, mainly through changes in melatonin production.
Melatonin, often called the sleep hormone, is produced by the pineal gland in the brain and plays a crucial role in regulating sleep-wake cycles. Its production is influenced by light and darkness, increasing during the night to promote sleep and decreasing with daylight to aid waking.
Increased melatonin production in winter
Increased melatonin production in winter is therefore a perfectly natural phenomenon, reflecting our body's incredible adaptability to environmental changes.
When light levels drop, our brains are instructed to secrete melatonin to prepare our bodies for the sleep cycle ahead.
Inevitably, in periods of low light, such as the one we experience in winter, melatonin production is intensified.
And like so many things, it's all a question of balance!
Both deficiency and excess have profound implications for our well-being.
Effects on mood and sleep
If the body doesn't receive sufficient light stimulation first thing in the morning, the pineal gland will start secreting melatonin earlier in the day. This early secretion can generate signals of fatigue or sluggishness during the day, disrupting our energy, concentration and state of mind.
Moreover, this winter overproduction can influence our mood, as melatonin interacts with neurotransmitters that affect our emotional state. This is why it's not uncommon to experience lethargy or even symptoms of Seasonal Affective Disorder (SAD) during the winter months.
Circadian rhythms shift
Melatonin also influences our circadian rhythms. With increased production in winter, our biological clock can shift, making us feel tired earlier in the evening and more difficult to wake up in the morning. This shift can disrupt our daily routine and reduce our overall efficiency.
How can we manage the impact of melatonin in winter?
- 1. Exposure to Natural Light: Maximizing our exposure to natural light during the day can help regulate melatonin production and maintain our circadian rhythms.
- 2. Light therapy: Using light therapy lamps or glasses, especially in the morning, can counteract the effects of low winter light and help stabilize our mood and sleep cycle.
- 3. Sleep Hygiene: Adopting a regular sleep schedule, even in winter, is crucial to maintaining the balance of our internal clock. The Actipol Magnetic Sleep Set also helps to improve sleep quality.
- 4. Medical consultation: If the impact of these seasonal changes is particularly difficult to manage, it is advisable to consult a healthcare professional for personalized recommendations.
By understanding the impact of increased melatonin in winter and adopting appropriate strategies, we can better navigate this season, minimizing the effects on our sleep and mood. A proactive and informed approach allows us to experience the winter months with greater balance and well-being.