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How to beat the winter tiredness

Are you suffering from winter depression? Symptoms commonly occur during the dark winter months from October to January and might be a sign of seasonal affective disorder (SAD), also known as the winter depression.

The symptoms can vary considerably between individuals. However, the symptoms include:

  • daytime fatigue,
  • slump in mood, irritability
  • decreased levels of general activity,
  • decreased levels of physical activity,
  • indefinite aches and pains
  • excessive sleep, poor sleep quality or insomnia and
  • abnormal craving for sugary foods (increased need of carbohydrates). 

Tips for beating the winter blues:

  • Exercise regularly, get plenty of fresh air and relax.
  • Get enough sleep and maintain a regular daily and weekly schedule.
  • Make sure you are getting enough vitamin D.
  • Increase your exposure to the natural light by walking outdoors during daylight. Light therapy can also be helpful for many.
  • Remember that tiredness may lead people to exaggerate their problems and the gloom of winter.

Try bright light treatment!

The bright light is a minimum of 2,500 lux. The light emitted from a bright light emulates sunlight but is completely UV-free. The bright light lamp ought to be medically certified to treat SAD.

Here is how to get the most out of bright light therapy:

  • Use the bright light lamp in the morning. This reduces the fatigue experienced during daytime as well as problems related to seep. However, avoid using the light during evenings.
  • Use the bright light lamp about 30-60 minutes each morning. Use the lamp for 10 minutes at first and then gradually increase the exposure.
  • The correct distance of the lamp to your eyes is about 85–200 centimeters. However, this varies so you should check the user manual of your bright light lamp.
  • Do not stare straight into the light. Instead, you can multitask with bright light therapy by reading a book next to it for instance.