Effects of reduced daylight

Autumn and winter months mean colder weather, cosy nights in, deliciously warming food and unfortunately, less daylight. I say unfortunately because we can wrap up against the cold and look fabulous in the process, but there’s not a great deal we can do about the fact that we have much less daylight every single day. And I do mean much less! 

In the northern hemisphere, there are almost 17 hours of daylight in the longest day of the year, compared to less than 8 hours in the shortest day of the year. So, it’s no surprise that we are enormously affected by this change. 

Reduced daylight can have considerable physical, cognitive and psychological effects, contributing to adverse mood and emotional changes, reduced energy, fatigue, sleep disturbances, appetite changes and more. So much so that this effect can go beyond the winter blues and have a formal mental health diagnosis called SAD, seasonal affective disorder, a form of depression with a seasonal pattern. 

This occurs for several reasons, that collectively have a powerful effect. One reason is that we have an internal body clock, a circadian rhythm, which functions based on several internal and external cues. Light is the most powerful of these cues; it is something our body needs as a signal to wake up, get moving, or power down and sleep. Reduced sunlight also directly affects serotonin production; a neurotransmitter vital in regulating mood and promoting feelings of well-being. Reduced daylight even affects our nutrient status, specifically Vitamin D. Reduced vitamin D status has been linked to low mood and in some studies, has even been associated with depression. 

Vitamin D is synthesized in the skin, when the sun’s ultraviolet rays penetrate the epidermis, and use cholesterol in the cells to make the active form of Vitamin D, D3. Without sunlight, this process cannot happen. And unlike most other nutrients, we cannot get enough Vitamin D from food sources which is why the government recommend everyone supplement with vitamin D, all year round. Most health professionals, me included, go a step further and advise a higher dose during the autumn and winter months. During spring and summer most of us do get some Vitamin D from the sun; although thanks to sun lotions and being understandably cautious of too much sun exposure, it’s often not as much as our body needs for all the crucial functions of Vitamin D including immune health, maintaining healthy bones, muscle and nerve function. Importantly, Vitamin D is a fat-soluble vitamin, which means our body can store it for a period, so a lower dose during spring and summer month is likely to be sufficient. 

So, we know that autumn and winter can have this profound effect; and although we can’t do anything about the seasons, there are a number of things we can do to help ourselves feel well. Starting with getting as much natural daylight as you can; even if it’s cold and cloudy, try to get outside and expose yourself to daylight, it really does make a difference. Schedule and prioritise movement, it’s one of the most effective ways to produce endorphins, our feel-good neurotransmitter that naturally reduces stress, improves mood and wellbeing. If you feel you are particularly affected by reduced daylight, you may want to also consider light therapy or some form of talking therapy. 

I also suggest leaning into the colder weather rather than resisting it too much. This is the season to slow down a little, rest and recharge with lots of self-care. Do things that still feel good but work with the season; cozy nights in, time with loved ones, explore a new hobby. 

Nutritionally, eating well is crucial all year round but perhaps that little bit more during the colder months to effectively support your immune system and help avoid illness. And of course, top of the list of immune supporting nutrients is Vitamin D. So, if you’re not doing so already, now is the time to add a Vitamin D supplement to your wellness routine. The sunshine vitamin is a little, but very important piece of the puzzle to help our body and mind feel well, even with reduced daylight.