In September, the autumn equinox has taken place. That means, that day and night are of equal length and therefore it is the start of the astronomical autumn. From now on in the evening it is getting dark earlier and becoming bright later in the morning. For many people who have to get up early in the morning the onset of the dark time of the year is leading to physical and mental impairments. They are suffering under disturbances to fall asleep, concentration disturbances, exhaustion up to seasonal affective disorder (SAD).
The depression depending on the season often occurs in the long nights of the cold months of autumn and winter. People concerned have a feeling of joylessness and sadness, suffer under listlessness and are extremely tired. In contrast to other depressions people concerned have an increased need to sleep as well as an increased appetite and weight gain.
Scientists assume that the increased production of melatonin (sleeping hormone) and the decreased release of serotonin (happy hormone) are the cause of the SAD. The increased production of melatonin often leads to severe sleepiness.
How to prevent these symptoms
To prevent these symptoms it is advisable to care for a balanced nutrition. Furthermore, soak up as much daylight as possible and spend time in fresh air, even on a cloudy day. Movement in fresh air not only makes fit but also stimulates your metabolism and strengthens the immune system.
In the cold time of the year indulge in sufficient and especially healthy sleep. To achieve a restful and healthy sleep it is important to care for proper basic conditions, like a regular sleep-wake-cycle, disturbance-free sleep surrounding, a healthy sleeping place with a nature-like bedding and a room climate of 61 ° to 64 °F with an absolute humidity of about 40 to 50 %.
When suffering under disturbances to fall asleep and waking-up-problems a light alarm clock comes in handy. In contrast to an ordinary alarm clock the light alarm clock wakes up by a source of light not by a sound. By and by your bedroom becomes brighter – the simulation of the sunrise wakes you up softly. There are also light alarm clocks that have a sleep timer function. Here, they simulate a sunset by slowly but constantly becoming darker. This enables a soft falling asleep.
Receive further information in our sleep-healthy-guidebook “sleep yourself young, fit and successful”, free of cost.