Morning light may ease symptoms during the dark season

Long periods of sick leave for depression, anxiety and insomnia become more common during the dark season, Yle reported. Morning light, regular routines and exercise may help ease symptoms, experts told the broadcaster’s morning programme on Wednesday.

Minna Huotilainen, a professor at the University of Helsinki, and Timo Partonen, a research professor at the Finnish Institute for Health and Welfare, distinguished ordinary autumn tiredness from seasonal affective disorder. Autumn tiredness can involve cravings for sweet foods, weight gain and reduced socialising. Seasonal affective disorder is a more serious, recurring form of depression that can significantly affect a person’s ability to function at work, school or during leisure time.

Experts recommended keeping a regular daily rhythm, spending time outdoors and exercising. A bright-light lamp, a dawn simulator or adjustable-colour light bulbs may also help when morning sunlight is unavailable. Huotilainen said people should take a break during daylight hours if their work allows it, and that workplaces and schools can look for ways to make better use of available light and movement.

Partonen said vitamin supplements, other dietary supplements and particular foods cannot prevent or remove symptoms caused by darkness.

Reduced daylight affects the brain’s internal clock, which regulates daily and sleep rhythms. Light signals travel from the retina to brain cells that guide those rhythms. Partonen said too little light in the morning can disrupt and slow the internal clock, bringing on symptoms.

People may respond differently to reduced daylight, Huotilainen said, with personality and genes playing a role. If measures such as light therapy, outdoor activity and exercise do not help, people can contact health care services.