Research & Discovery

How to beat the fall-back blues

On Sunday at 2 a.m., people across the country will experience time travel as they turn back their clocks an hour, marking the end of daylight saving time.

Though the time change temporarily gives people an extra hour of sleep, losing an hour of daylight in the evenings – set against the backdrop of the inexorable shrinking of total daylight until the winter solstice – can feel like a blow. It upsets people’s natural internal clocks, or circadian rhythms. It can lead to a condition called seasonal affective disorder, or just a general feeling of sluggishness.

Melissa Gomes is a psychiatric nurse practitioner and an associate professor of nursing at UVA. (Contributed photo)

UVA Today talked to Melissa Gomes, an associate professor in the University of Virginia School of Nursing, for tips on how to beat the fall-back blues and survive the end of daylight saving time.

Boost your sun exposure

“During the winter, a lot of people leave for work when it’s dark and come home when it’s dark. You feel like it’s always nighttime,” Gomes, a psychiatric nurse practitioner, said.

A never-ending night doesn’t just sound like the premise of a horror movie. It can lead to fatigue and symptoms of depression. Plus, when the temperature drops, spending time outside may be less enticing than it is during the summer.

That’s why it’s a good idea to be conscious about your (safe) sun exposure. Try bundling up for a short walk outside during your lunch break. Gomes also recommends buying a sun exposure lamp, or even an alarm clock that mimics the sunrise, to help you feel more energized.

Create a routine and stick to it

When you leave the office or class, in the dark, it’s tempting to go straight home to do a whole lot of nothing. Don’t, Gomes said.

Instead, establish a routine that includes activities you enjoy, like cooking, going to the gym or playing mahjong. All the better if you can form these habits before the dead of winter.

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“If you’re trying to start a new routine, that’s probably going to be more difficult for you,” Gomes, also an associate dean of strategic wellness and opportunity, said.

Eat a balanced diet

This advice is so common, it’s almost a cliché, but it’s important to keep in mind.

During fall and winter, there’s often an abundance of rich, carb-heavy foods around, like bread, cookies and pies. People tend to crave starchy foods during the winter, which is linked to lower levels of serotonin.

“If you notice your weight changing, there’s a decent chance you’re low in other nutrients, so talking to your primary care provider is a good place to start,” Gomes said.

Enjoying a holiday meal or your favorite seasonal treat can be nourishing in its own way, but try to eat balanced meals that include protein and healthy fats.

Get your levels checked

Even during the spring and summer, when people tend to spend more time outdoors, it can be difficult to get enough vitamin D – and it only gets more challenging when we shut ourselves indoors in the winter.

“Sometimes, you have people who think they have great exposure to sun and or they’re eating well and have enough vitamin D. But their vitamin D comes back as 5, when the healthy range is 30 to 50 nanograms per milliliter,” Gomes said.

A vitamin D deficiency can mimic symptoms of depression, and lead to weaker bones and muscles. Still, you shouldn’t start chowing down on vitamin D gummies without speaking to your health care provider first.

Seek help if you need it

If you’re feeling unmotivated, experiencing changes in your sleeping or eating habits, or no longer enjoying activities you once loved, it may be time to seek mental health care from a provider.

“Don’t try to treat yourself, and don’t let it persist. This isn’t always something you can snap out of,” Gomes said.