As autumn deepens and daylight dwindles, a subtle but pervasive shift occurs in the collective mood. November, often characterized by overcast skies and a descent into the darker days of the year, has earned a reputation for inducing a sense of melancholy in many. While the “November blues” may feel like a collective experience, there’s a scientific underpinning to this seasonal shift in mood.

The Role of Sunlight

One of the primary contributors to the November blues is the diminishing daylight. The decrease in sunlight exposure impacts the body’s internal clock, or circadian rhythm, leading to disruptions in sleep patterns and mood-regulating hormones. Scientifically, this phenomenon is linked to a condition known as Seasonal Affective Disorder (SAD).

Understanding Seasonal Affective Disorder (SAD)

SAD is a type of depression that occurs at specific times of the year, most commonly in the fall and winter months. The exact cause of SAD is not fully understood, but several factors contribute to its development. Reduced exposure to sunlight is a key element, affecting the production of melatonin (a hormone that regulates sleep) and serotonin (a neurotransmitter that influences mood).

Melatonin and Serotonin

Sunlight exposure, particularly natural sunlight, helps regulate the body’s production of melatonin. With shorter days and less sunlight in November, melatonin production can increase, leading to feelings of lethargy and fatigue. Simultaneously, lower sunlight exposure is associated with decreased serotonin levels, contributing to symptoms of depression.

The Impact on Circadian Rhythms

The body’s circadian rhythm, often referred to as the internal body clock, relies on external cues, especially light, to regulate sleep-wake cycles. Reduced exposure to natural light in November can disrupt this rhythm, leading to difficulty falling asleep or experiencing restorative sleep. Sleep disturbances, in turn, contribute to feelings of irritability and sadness.

Vitamin D Deficiency

Another factor contributing to the November blues is the potential decrease in vitamin D levels. Sunlight is a primary source of vitamin D, and reduced exposure during the darker months can lead to deficiencies. Vitamin D plays a crucial role in mood regulation, and its deficiency has been linked to an increased risk of depression.

Coping Strategies

Understanding the scientific basis of the November blues allows for the development of effective coping strategies. Light therapy, where individuals are exposed to a bright light that mimics natural sunlight, is a common and scientifically-supported treatment for SAD. Additionally, maintaining a healthy lifestyle, including regular exercise and a balanced diet, can positively influence mood.

While the November blues may be a shared experience, recognizing the scientific factors at play empowers individuals to address their mood proactively. As the days grow shorter and darkness lingers, prioritizing exposure to natural light, considering light therapy, and adopting healthy lifestyle habits can help navigate the seasonal shift with resilience and well-being.

Still many of us feel depressed and lack energy.

Why so and what should we do?

So, what are the reasons of bad mood?

Lack of sunlight

In winter lack of sunlight may confuse your body’s clock and, thus, produce higher levels of melatonin and a drop in serotonin levels, which results in depressive symptoms. You don’t feel happy, you want to sleep more, you feel tired all the time.

By the way, we do not need to sleep more in winter than it is in summer, the goal is about 8 hours.

This kind of condition is called SAD – seasonal affective disorder.

Is there something we can do?

Sure!

Adjusting your lifestyle

Set a realistic task to accomplish. It can be anything from a professional work task you’ve been planning to do forever to a handmade Christmas card for your friend.

Throw a party. December is perfect for this. And you can have multiple parties, for your friends, colleagues and family members! That’ll cheer you up! Consider Ugly Sweaters as a dress code rule, you can buy the ugliest ones here at Ugly Christmas Sweater! Decorate your apartment or buy small presents for your guests here at Buy My Things!

Rest and meditate. Take a relaxing bath with aroma candles, apply some essential oil afterwards. Make sure to have good time taking care of your body. You can find everything you need at The Well Store.

Into something a bit more special? Check out Althea shop for the latest Korean beauty products. You can find blackhead extractors, lifting sticks, face rollers and even tea!

Next day force yourself into more activities! Go jogging in the morning even if it’s extremely difficult. Well, you can always start with at least walking, then maybe planning a short camping trip with friends. Do not worry if it is cold, here is a range of products for that at Cotswoldoutdoor!

Eat healthier! Avoid too much carbohydrates (it is a trap), eat more protein, fiber and healthy fats like Omega-3. Omega-3 fatty acids are considered to be able to influence our mood as multiple researches have found people with higher levels of Omega-3 to be happier. If you are from USA shop at Fulton Fish Market for any kind of seafood for better mood! For our British readers we recommend The Fish Society, the UK’s premier online fishmonger.

Christmas is time for meat, don’t feel too bad about it! High quality meat is a great source of protein! Farmison has a wide variety of meat products for your parties. Pair it with a glass of red wine which is proved to have positive effect on your health, you can find some remarkable wines here at The Wine Collective.

Last but not least – go for healthier snacks and drinks! Check out these broccoli and mushroom chips from X50 (you can make such chips by yourself but if you already lost all the energy it is a saver!):

Sun and Light theraphy

If you can, try to spend more time outside. Many people simply cannot get enough of light anyways as the day is much shorter, so before and after work it is dark outside.

These days there is another way to solve this problem: SAD lights. That’s what they are called. These are artificial light lamps providing around 10,000 lux . That’s 100 times brighter than normal indoor lighting. Light therapy is quite a popular trend these days, you will need about a week of 30 minute therapy every morning to feel the difference. You can buy such devices from Boots – the leading pharmacy-led health and beauty retailer in the UK. They ship internationally.

Medication

You’d better address a professional for a real medication, but we can give some tips on vitamins and minerals we all have to get daily for better health. If you want to support your health it is a good idea to take Vitamin D, B9, B12 and Iron. Find all kind of vitamin and mineral complexes at Elite Supplements. You can spend the whole day browsing their offers!

Iron

This element helps to make blood cells. Lack of it causes tiredness and anaemia. 8.7mg is recommended dosage of Iron supplements for all men and women over fifty, and 14.8 mg for women under fifty.

Vitamin B

There are 8 types of B vitamin, they help us to release the energy we get from food, the types B9 and B12 help to make red blood cells. Lack of these vitamins causes tiredness, physical weakness and bad mood. Supplementing these vitamins in winter is a must!

Folic Acid

There is some evidence that this acid is used to make serotonin in our body. Thus it can positively influence our mood!

Create your own festive mood! We all are a bit blue this time of the year, but remember the future is about to be better (it always is)!