Why Shorter Days and Longer Nights Mean More Bad Moods and Less Energy

Oct 10, 2018

You know that first day after a long summer, when you step outside, feel a little chill in the air, and think, “Hey, it’s almost fall”? You smile pleasantly to yourself and run to grab that favorite sweater you haven’t worn since April.

Of course, that joy of feeling the crisp, early fall air can only last so long. A few months down the road, you’ll be tired of the cold and you’ll dread going outside—mostly because you don’t want your eyebrows to freeze...again.

But frosty eyebrows (and red noses, and numb toes) aren’t the only things people have to grumble about as the fall and winter months set in. In fact, there’s a big source of less energy and bad mood that can’t be fixed with wool socks and a fireplace: it’s the sun.

Or rather, the lack of sun. In late September, the autumnal equinox occurs. Equinox is a word derived from Latin that means “equal night.” For those in the Northern Hemisphere, it announces the arrival of the fall season, and ushers in months of shorter days and longer nights.

And believe it or not, that lessening amount of sunlight can have a surprising effect on your physical and mental health. We took a deep dive into why and how the sunlight affects mood and energy, and what you can do during the fall and winter to bring a little (metaphorical) sunshine into some (literal) dark days.

Better moods? There’s a chemical for that.

There’s a simple reason why the amount of sunlight you get has an effect on your mood. It’s serotonin. This naturally-occurring chemical has a powerful impact on your body and health, but one of its more well-known functions is regulating mood. That is to say, when your serotonin levels are normal, you’re likely to feel happier and more emotionally stable.¹

So what does that have to do with the sun? Well, sunlight can actually boost serotonin production,² and without that exposure to sunlight, serotonin levels can drop.³Logically, this means that in the fall and winter, when there are fewer hours of daylight, it’s more likely to have lower serotonin levels, which can mean bad news for your mood.

The sun and your energy: a tale of melatonin

While serotonin can have an impact on your mood, melatonin can have an effect on your energy. Essentially, melatonin is a hormone your body produces that impacts your sleep,⁴ and your sleep patterns can have a tremendous effect on your energy. But melatonin and serotonin do have something in common: they’re both affected by the sun.

Ever heard of your circadian clock? It’s ticking away in your brain, keeping your body in tune with the time of day so that it can respond accordingly, whether by perking up or powering down.⁵One result of this is that when the sun goes down and it gets dark, your body produces melatonin and prepares itself to hit the sack.⁶ It’s a necessary process, but it can become troubling when shorter days set in, it gets darker earlier, and your body turns on the melatonin tap a little too soon.

In short, less sunlight means more melatonin, which means a sleepier you.

So, to recap: With less sunlight, your body creates less serotonin (causing a dip in your mood) and more melatonin (causing a dip in your energy). But all this begs the important question: what can you do about it?

Getting a boost: tips for raising mood and energy

Short of moving to Ecuador, there’s not much you can do to affect the number of daylight hours you get during the fall and winter. There are, however, several things that you can do to improve your mood and increase your energy, despite the shorter days. Here are some of the best.

Improving mood

When thinking happy thoughts isn’t quite cutting it (or the thought of a sunny day at the beach just makes you even grumpier), try one of these methods for improving your mood.

Get outside. Sure, there’s less sunlight. But that doesn’t mean there’s no sunlight, and any natural light you can get will have a positive impact on your mood. Bonus: getting outside for just fifteen minutes a day will ensure you get enough vitamin D,⁷ expanding the health benefits of sunshine. So take a midday walk on your lunch break; your body and mind will thank you.

Socialize. No man is an island (and no woman is, either). Social relationships bring support, understanding, encouragement, and love into our lives like nothing else can. These benefit our overall well-being,⁸ including our moods. Luckily, fall and winter introduce many opportunities for socializing, in the form of holidays and parties. Take advantage of this and spend time with friends and family to keep your spirits lifted.

Journaling. “Dear Diary” your heart out. Writing is a healthy and safe way to express your feelings, making it basically very cheap therapy. Write about the events of the day, your random thoughts, what you’re worried about, what made you angry that day, etc. Not only does expressing yourself help improve your mood, but you may also start to notice patterns and triggers that can help you manage your mood in the future.⁹

Meditate. In case you haven’t heard, meditation is very mainstream these days; no vow of silence required. While there are many different approaches to meditation, they all have the same basic goal: helping you feel less stressed and more relaxed. Many people notice a difference in their mood after just a couple of weeks of regular meditation.¹⁰By adding meditation to your daily routine, you may be able to make a noticeable change to your mood.

Focus on gut health. Your gut affects more than digestion. More and more, scientists are researching and discovering the connection between the gut and the brain.¹¹Your gut is home to billions of bacteria, both good and bad. When there’s a favorable balance of the two, your gut thrives; when the bad bacteria is in charge, your gut suffers—and so does your mood. Since things like poor nutrition can lead to an unhealthy gut, it’s pretty easy to see how this could become a big problem for a lot of people.

Since it can be hard to manage your gut health naturally, one of the best ways to have a healthier gut is through the use of supplements. By introducing probiotics, or good bacteria, into the gut, you’re making it more likely that your gut will stay healthy. Plexus VitalBiome^TM contains eight clinically demonstrated strains of probiotics, that work to reduce feelings of stress, improve mood, stabilize stress hormones, and promote relaxation, while also supporting a healthy immune system and reducing gastrointestinal problems like gas and bloating. It’s your gut’s new best friend, and it just might make all the difference in your mood this season.*

Increasing energy

Want to make sure you aren’t as sluggish as pumpkin puree this season? Keep energy levels high with these simple ideas.

Exercise. It might be counterintuitive to think that exhausting yourself can actually increase your energy, but it’s true. Exercise gives your body a jumpstart and a boost of energy short-term, and a more generalized energetic feeling in the long run.¹² Low-intensity cardio, like walking or jogging, for twenty minutes, three times a week, is all you need to see a difference.

Eat right. Not all foods are created equal. As much as the colder weather makes you want to reach for comfort foods and/or all foods with “pie” in the title, the type of food you eat has a big impact on your energy level. Some foods give you an energy high followed by a crash, while others offer more sustained energy and fullness throughout the day. Keep your diet in the second category as much as possible, by focusing on foods like vegetables, proteins, and whole grains.¹³ And don’t forget to drink plenty of water! Staying hydrated will also help you feel more energized.

Light therapy. If going outside won’t give you the sunlight you need, bring the light to you! If the early sunset has got your melatonin production skyrocketing, using light therapy to help regulate it could be an option for you.¹⁴ This is one treatment you’ll definitely want to talk to your doctor about.

Sleep smarter. Often, a decrease in energy during the winter months is related to unregulated production of melatonin, as discussed above. By focusing on good sleep habits, you might be able to help stabilize that production, which could lead to better energy throughout the day. Stick to tried and true advice for good sleep, like following a schedule, sleeping in complete darkness, avoiding screens before bedtime, and resisting the urge to nap during the day.¹⁵

Try a supplement. Energy isn’t always easy to come by. Many “quick energy” solutions like energy drinks or bars are either ineffective, contain too much sugar, or cause an energy crash a few hours later. Plexus Edge^® is specifically formulated to provide healthy, sustained energy and increased mental focus. With a natural source of caffeine, it gives you all of the energy with none of the jitters, and one capsule is all you need.*

This year, as the seasons change, don’t let the dark days get you down. Develop some simple habits that will keep your chin up and your energy high, and you’ll be enjoying health and happiness all year long.

References/Sources:

Trust Your Gut

Boost Your Mood & Energy: Why Shorter Days and Longer Nights Mean More Bad Moods and Less Energy

Oct 10, 2018