Improve Sleep & Mood this Winter

October 21, 2021
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Fitness

Improve Sleep & Mood this Winter

Many people have feelings of fatigue and low motivation in the winter months. This can occur because some of us are prone to depression symptoms when we get very low light exposure. It’s possible even when a person’s vitamin D levels are in a healthy range. A related issue is that some people have more sleep problems in the in the winter months. For both sleep and mood issues, exercise and light hold promise for reducing symptoms.

Top 3 Ways to Improve Sleep & Mood this Winter:

light coming in through open window

1.     Light Therapy (Phototherapy)

Certain types of intense light increase daytime alertness and motivation. 65% of those with seasonal depression benefit from morning light therapy. The effective “dose” of light is at least 2,500 lux for about 2 hours in the morning each day. Studies show that bright morning light can help you to fall asleep more quickly and have higher quality sleep that evening.

line of exercise machines in hotel overlooking capital

2.     Exercise Training

Regular physical activity can improve mood. Both endurance and resistance exercise reduce depressive symptoms. Impressively, this occurs even when you workout in a relatively dim environment. When comparing exercise and bright-light benefits to mood, research says exercise has a stronger effect. Working out also help you fall asleep and have better quality sleep that evening.

man running along the river in the early morning

3.     Exercise in Bright Light

The combination of physical activity and bright light have the greatest impact on mood. This is true for those with depression symptoms and those without. The addition of bright light may help exercise motivation as well. The light also helps you remain highly alert while completing the workout – reducing injury risk. Together, morning exercise with bright light is ideal for combating sleep and mood issues.

Jill Woodward is a Registered Dietitian Nutritionist and a Nutrition Education Specialist. She has a Master’s in nutrition and dietetics and has worked in a variety of settings including hospitals and outpatient clinics. Jill has also worked with fortune 500 companies across the US on developing a culture of health in their corporate environments. Jill enjoys seeing people achieve their chosen health and wellness goals. Her evidence based approach helps individuals reach their goals as part of their unique lifestyle to successfully sustain their healthy habits.

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