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.
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.
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.
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.
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