The TV GP says people will struggle even more than previous years
Dr Punam Krishan
TV GP Dr Punam Krishan has urged people to make a number of daily routine changes this week – starting with the first room you go into in the morning. Dr Punam was speaking during the week of the autumn equinox, when we have fewer daylight hours.
Dr Punam told Stannah: “Every year, I see a shift in what patients are coming to me for around the autumn equinox – where days have shortened to where the length of day and night are almost equal. People come in concerned about a low mood, saying they feel flat, unmotivated, or ‘off’ like they have a ‘post-summer hangover’. Some don’t make the connection to the season at all.
“Research supports this too, with a UK study on people aged between 37 and 73 finding that each extra hour spent in daylight was linked to greater happiness and a lower risk of depression. This year’s equinox is on 23 September, so I recommend keeping an eye on any changes in mood you see.
“Because this summer has seen record-breaking weather, I anticipate that Brits will struggle with mood changes even more than previous years since a bigger adjustment will be needed when the shorter, colder days are here. There are a few small changes you can make to work with daylight hours rather than against it as the season changes:
Start your morning in the brightest room in your home
“Get bright, natural light to your eyes within the first hour of waking, ideally for at least 20 to 30 minutes as this is what resets your circadian rhythm each day.
“If you don’t want to be outside first thing, an effective way to do this is to sit near your brightest window with the curtains open while you have breakfast. This could even be a bedroom if it’s east-facing as it will be the first room receiving sunlight. Natural daylight in the morning matters more than total hours of sunshine across the day, so choose the best place with this in mind.
“This matters even more if you’re older, or living with limited mobility and time outside isn’t always easy, as it means you can get that extra mood and wellbeing boost from the comfort of your own home.”
Avoid unnatural bright light before bed
“When days start to get darker earlier, people naturally end up under brighter indoor lighting later into the evening; on phones, under overhead lights, or in front of the TV. In turn, this delays melatonin release and pushes your body clock later, so you end up tired in the morning and wired at night.
“Making the most of your whole home through this seasonal shift, upstairs included, is one of the simplest things you can do for your mood without any extra effort. Using softer lighting, stepping away from screens as the evening goes on and having a long winddown routine will helps counter the shift.”
Consider seeing a professional:
“Sometimes low mood is persistent. If you’re struggling with it for more than two to three weeks, or it’saffecting how you’re functioning day to day, that’s a conversation worth having with your GP rather than something to push through alone.”
Courtesy of Surrey Live – News