If you have recently discovered that you are struggling to wake up in the morning, you are certainly not alone.
According to research by The Weather Channel and YouGov, 57% of adults say their general mood is worse in winter compared to summer, and 40% of people suffer from fatigue during this period.
One-third of the population also reports symptoms of SAD (seasonal affective disorder), which range from low energy levels to low self-esteem and anxiety.
Dr. Claudia from Babylon Health, tells Metro.co.uk that everything has to do with the lack of light: our brain, neurotransmitters and hormones are affected by the amount of sunlight to which we are exposed.
Lack of sunlight takes away our body's internal clock, making us feel more tired early in the day. Reduced sunlight also causes a drop in serotonin, a neurotransmitter involved in (among many other things) mood, digestion and sleep.
Moreover, melatonin (a hormone that helps regulate your sleep-wake cycle) is also affected, further contributing to sleep and mood problems.
Dr. Claudia recommends the following things to help you wake up and avoid laziness until sunlight returns to our lives:
- Increase sun exposure
Get as much radius as you can. A walk in the middle of the day can help you.
Sunlight plays an important role in our circadian rhythm, which tells our body the difference between day and night time.
With the help of morning light, melatonin levels are low, body temperature begins to rise, and other chemical shifts, such as an increase in the activating hormone cortisol, occur to help us feel ready for the day.
- Eat well
Yes, it may seem like boring advice, but aim to eat a healthy balanced diet, with fruits, vegetables and dried fruits. Nutritionist Donia Hilal says that breakfast is also essential to feel energized during the day.
- Stay social
Although it is tempting to stay warm at home, maintain a regular social life. Go out, invite someone to come out or accept someone’s invitation. It will be good for your mood.
- Exercise
Studies show that regular exercise can reduce insomnia and help people sleep better. The results do not take long to show.
At least 30 minutes of exercise a day, such as walking, jogging or other exercises will help you sleep better.
Physical activity also releases a number of hormones into your brain such as dopamine, norepinephrine and serotonin. These play an important role in regulating mood, and exercises will also give you a sense of routine and achievement in these dark days.
Source: Metro CO UK
