The return to standard time on Nov. 4 is a good news/bad news story for many Canadians. We might appreciate the extra hour of sunlight in the early mornings, not to mention the additional hour of sleep on the day we “fall back.” But many of us will lament the shorter days and decreased sunlight as winter approaches.
Although the onset of daylight time each spring is associated with problems such as an increase in heart attacks and more traffic accidents, says Jean-Yves Dionne, a pharmacist and alternative medicine consultant in Montreal, there’s little evidence that returning to standard time creates significant problems for most people.
“Physiologically, there’s less of an impact,” Dionne says, “because our bodies can handle an extra hour of sleep better than they can the loss of an hour. Most people really appreciate that extra hour, especially those who are sleep-deprived.”
But although the shift of more daylight to the morning is great for early risers, the earlier onset of darkness may trigger symptoms of seasonal affective disorder (SAD) in some people.
SAD is a form of depression that goes beyond the winter “blahs,” Dionne says. Symptoms, which usually begin in the late autumn, include increased appetite – especially cravings for starch and sugar – weight gain, fatigue and an inability to concentrate, especially in the afternoon. Irritability and anxiety also may occur.
While SAD’s exact cause is unknown, the syndrome is thought to be linked to excessive production of melatonin, the master sleep hormone. Blood levels of melatonin naturally rise at night and diminish toward dawn. During the darkest months of the year, when we have less exposure to sunlight, melatonin production increases.
“Science says that SAD affects 3%-5% of the population,” Dionne says. “But I think about half of all people in northern climates experience it to some degree.”
Treatment may involve antidepressants, psychotherapy or light therapy using a special lamp (known as a light box or a SAD light) with a bright, fluorescent light that mimics sunlight. Light boxes generally are used for 30 minutes or longer each morning, with the light shining indirectly toward the user’s eyes.
“Light therapy triggers the light receptor in the back of the eye and wakes up the body,” Dionne says. “It’s a miracle for some people. But not everyone responds to it, and it can trigger the manic phase in those who suffer with bipolar disorder.”
A number of lifestyle changes and supplements can be used to treat SAD. These include:
– vitamin d. Our bodies produce vitamin D when we are exposed to the sun. Conversely, reduced sun exposure results in a vitamin D deficiency, which can lead to fatigue and depression.
“Most people get far too little vitamin D in their diets,” says Dionne, who recommends taking at least 2,000 international units every day.
– fish oil supplements. Take a high EPA/low DHA fish oil supplement daily, says Dionne: “A combination of 1,000 milligrams [mg] of EPA and 50 to 150 mg of DHA daily has been documented to improve mood.”
– high-intensity exercise. It doesn’t matter what you do, Dionne says, as long as it makes you sweat and breathe hard. Exercise is the best way to boost production of the neurotransmitters serotonin (which promotes feelings of well-being, resilience, relaxation and concentration) and dopamine (which stimulates pleasure and alertness).
“At least 12 minutes of high-intensity exercise will change your brain chemistry, and make you feel better and want to do more,” Dionne says. “It’s as effective as an antidepressant but without the side effects.”
– avoid starchy and sugary foods. You’ll feel livelier and your metabolism will increase. Also, boost your protein intake – from any source.
If your depression persists and you find yourself thinking about suicide, the Canadian Mental Health Association advises, you should seek professional help.
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