We all know how hard it can be to get out of bed in the morning when the days get shorter and the mornings get darker as we transition from autumn to winter. But for many, low mood, poor sleep, and other symptoms can linger beyond the first few days and continue throughout winter.
When symptoms begin interfering with your day-to-day life and return around the same time each year, you could suffer from SAD. ‘Seasonal Affective Disorder’ (SAD) affects three in 100 people in the UK, with many people experiencing symptoms of depression.
This occurs when the body produces increased melatonin levels, a hormone that controls how sleepy we feel. Melatonin production is linked to light and darkness. In the colder, darker seasons, our brain produces more melatonin, making you feel drowsy.
Spend as much time outdoors in sunlight as you can during the day
Whether taking an extra walk at lunch, keeping the blinds open, or sitting nearer a window while working. If you can’t get outside, try using a SAD lamp to give you a boost. Light therapy lamps have been shown to help people who struggle with winter tiredness as they stop the secretion of melatonin, which can help relieve tiredness.
Deficiencies in vitamin D and iron
It can make you feel more tired, so it’s important to ensure you get enough via your diet. We usually make vitamin D from sunlight during the summer months; instead, during winter, you can turn to food sources such as oily fish, eggs, fortified cereals, and spreads. Good sources of iron include dark green leafy vegetables, lean red meat, nuts, beans, lentils, and whole grains.
It’s still important to get a good night’s sleep
To help you feel well rested and refreshed for the day ahead, but if you’re one of the estimated 21 million Brits who suffer from poor sleep, this may be trickier than it sounds. Valerian root extract has been used for centuries as a trusted sleep aid due to its herbal sedative effect.
It has a long-standing association with relieving symptoms of depression and mild anxiety. Over 15 clinical trials have shown that a daily capsule of uniquely prepared lavender oil found within Kalms Lavender can relieve the physical and psychological symptoms in just one to two weeks.
When you’re running low on energy, probably the last thing you want to do is venture out into the cold, but a healthy dose of morning exercise can release a welcome burst of feel-good endorphins. If it’s too cold outside, or you don’t fancy running in the dark, try to migrate your workouts indoors at the local gym or at home. Aim for the NHS guidelines of at least 120 minutes of exercise per week.
More than 15 clinical trials suggest that uniquely prepared, pharmaceutical-quality lavender oil – which can be taken in a one-a-day capsule – can significantly reduce both physical and psychological symptoms of anxiety.
New guidelines from the World Federation of Societies of Biological Psychiatry (WFSBP), support the recommendation of pharmaceutical-grade lavender oil when treating Generalised Anxiety Disorder, highlighting its efficacy (GAD).
The anxiety-relieving effects of uniquely prepared, pharmaceutical-quality lavender oil are available only in Kalms Lavender One-A-Day Capsules, available in Boots, Asda and online at Kalms and at Amazon.