Not Sleeping Enough? You may be prone to depression.
The days get shorter, the temperatures sink, clouds and fog cover the sun. It takes more and more effort to defy listlessness and not just to withdraw into the own four walls. But, when you are following the hints of sleeping expert Dr. Guenther W. Amann-Jennson you can effectively lower the risk of the so-called winter blues.
The pineal gland is to blame for our often depressed mood and latent tiredness in the winter. It is about the size of a fingernail and is a very light-sensitive organ in our brains. Now, due to shorter periods of daylight, less light is entering our eyes so the pineal gland produces more melatonin.
Melatonin is a hormone which is responsible for our sleep rhythm, paralyzes our drive and has a sleep-inducing effect. Furthermore, lack of light causes that less of the so-called “happy-hormone” serotonin is released. That is why a lot of people feel subdued and depressed so they are often affected by winter depression.
This is the biology of why our body automatically needs more sleep during the colder time of the year. “Sufficient and restful sleep is one of the most important preventive measures against certain forms of depressions”, states sleep scientist Dr. Amann-Jennson. “There are a series of possible mechanisms that support the connection between lack of sleep and depression.
Tiredness can complicate stress management and impair contact with friends. Furthermore, judgement and concentration suffer, too.” But, when you are sleeping enough and sleeping good, your body, mind and soul are balanced and therefore you are less prone to depressive moods.
Tips to ward off the winter blues:
• Examine your own sleep carefully. Give yourself the amount of sleep you need.
• Every day, move half an hour or longer in fresh air, even in bad weather, too. This jolts your metabolism and psyche into action.
• Pay attention to your nutrition: a lot of fresh fruits and vegetables keep natural energy in your body. While it’s easy to indulge in carbohydrates and comfort foods, be sure to eat wholesome foods especially the fresh fruits and vegetables of the season. Natural fuel will help your body to energize.
• More important than sleep duration are sleeping quality and sleep efficiency. For this reason, turn your attention to your sleeping place: Is your bedroom dark and cool? Is your bedding dry and warm? Is the pillow supporting your neck and head properly? Can your back relax and get renewed energy every night? Are there any materials you might be allergic to?
The sleeping place is crucial for a good night’s sleep and generally within your control. If you didn’t like the answers to questions above make some improvements!
Receive further information in our sleep-healthy-guidebook “sleep yourself young, fit and successful”, free of cost.
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