How to: Have a Happier Winter

With the holidays over and Spring break months away, the winter may seem like a long unnecessary cycle of overcast skies and frigid temperatures.

A combination of shorter days, less sunlight, and cold temperatures may cause heightened feelings of depression and sadness during the winter months. However there are several things you can do to improve your mood and make the winter more bearable.

Get Some (fake) Sun: While there may seem to be a shortage of sunny days during Michigan winters, take advantage of them and get outdoors. Sunlight releases neurotransmitters in the brain that improve mood. Enjoy the benefits of sunlight even on overcast days by using full spectrum light bulbs, which have been shown to ‘mimic natural sunlight.’

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Comments: For those living in the Northern hemisphere we are starting to see the peak of published material on how to deal with Seasonal Affective Disorder. This article (from a secondary school paper) has a good down-to-earth list of solutions for those suffering from SAD this year.

Related articles

• What darkness does to our health (bbc.co.uk)
• Singing the Winter Blues (drklemmnd.com)
• I’ve Got Sunshine on a Cloudy Day (brandievo.wordpress.com)

Related posts:

1. Seasonal Affective Disorder – a summer or winter condition?
2. Snippet: Make winter enjoyable by using all five senses
3. Health, Happiness and Sunlight Closely Linked

Unhappy Holidays and Seasonal Affective Disorder

Douse Yourself in Light.
When you wake and want to pull the comforter over your head, flip on the light or throw open the curtains instead. Look into the light. Use the force. Getting light into your eyes. Try a winter light machine or broad spectrum bulbs in your lamps both at work and home to make up for lost UV rays from the sun. Sunlight gets your circadian rhythm on track, helping to manage cortisol (your stress and get-up-and-go hormone) and melatonin (a calm and sleep hormone).

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Comments: For those currently in the grip of an overly long winter, we recommend the 10 tips outlined in this article for ways to beat the winter blues.

Related articles

• Health: Seasonal Affective Disorder (philadelphia.cbslocal.com)

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1. Seasonal Affective Disorder – a summer or winter condition?
2. Seasonal Affective Disorder (SAD) and Perceived Market Risk
3. Circadian rhythms and how to check yours

Make winter enjoyable by using all five senses

Light is the most crucial cure for winter blues. “Open the shades and soak up as much natural light as you can,” says Keller, who is a feng shui consultant and yoga instructor. “Get outside during the day for walks. Moving and even feeling the wind on your face energizes you. That vitamin D you get from sun exposure is so important.”

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Comments: This article gives ideas for those who currently feel trapped in the depths of winter. We like that it acknowledges the power of light in our lives.

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1. Snippet: Herbs for the winter windowsill
2. Snippet: Design Ideas to Brighten Up Your Brownstone
3. Snippet: How to choose an indoor garden light system

HEALTH

I’ve Got Sunshine on a Cloudy Day
So, this year I am testing out full spectrum light bulbs. They are supposed to provide light rays similar to those of the sun and are (supposedly) the best thing short of medication for treating seasonal depression. It’s like a little ball of sunshine in the corner of my office!

33 Tips for Better Sleep
Increase your melatonin. Ideally it is best to increase levels naturally with exposure to bright sunlight in the daytime (along with full spectrum fluorescent bulbs in the winter) and absolute complete darkness at night.

Controlling Sundowning/Agitation with Light Sources or Meds
Aim at doubling the “normal” light levels during the day, but use only yellow or amber night lights at bedtime. During the day, halogen or full-spectrum bulbs may be helpful, but the main thing is just the light levels.

Seasonal Affective Disorder in Teen Health
Increased exposure to light: Since the symptoms of this disorder are triggered due to lack of sunlight or light, people with mild SAD can be encouraged to spend more time outdoors during the day. Fixing of full spectrum light bulbs in lamps to bring more daylight in the house during winter can also do the trick.

WORK BETTER
Stress-busting, natural touches for your office or workspace
Natural light gets a lot of credit for keeping busy workers more productive and in a better mood, while poor or harsh overhead lighting is blamed for everything from headaches and eyestrain to depression. For sunny summer days when it’s too hot to open the blinds, consider changing the bulbs in your desk lamps to those with full-spectrum light.

HOME DECORATING
How would YOU renovate this small unit/bedsit to give the impression of more space?
Reflective surfaces, A few large, simple pieces of furniture rather than lots of small cluttered ones, Plain Upholostry, Install lights in cupboards, Use full spectrum light bulbs

FISHCARE
Do you want another Freshwater Aquarium fish?
For lighting, you should use a full spectrum light and leave it on from 4 to 8 hours a day, to maintain the color development of your Flowerhorn. Be aware if you have live plants, they will require no less than 8 hours of light a day.

MISCELLANEOUS
Good morning sunshine!
Personally, I use a full spectrum light bulb in a standing lamp on the other side of the bedroom. The full spectrum bulb mimics natural light and the lamp and alarm clock are too far away from the bed for me to hit the snooze button, so I don’t interfere with the system doing its job

Eastern Comma Butterfly Caterpillars – Aug 7
Of course a female monarch came laying eggs in the afternoon. I took in the leaves with the eggs. Fearing the leaves might not have been under the sun long enough, I kept the leaves under full-spectrum CFL light for hours. All caterpillars successfully became chrysalises as of today, August 23.

Related posts:

1. Full-Spectrum Lighting (issue 10)
2. Full-Spectrum Light (issue 12)
3. Full-Spectrum Light (issue 18)

While 5% of the population are considered to be effected by the winter version, it is now estimated that up to 1% of the population have the summer variant.

A recent article discussing this variant explained that the depression angle can be exacerbated by disrupted schedules, body image issues, and financial worries due to expenses of summer holidays, babysitters, and camps for kids for working parents but the underlying issue is still light.

“The long summer days may also be misaligning your circadian rhythms, experts say, so another treatment plan could involve a “combination of getting early morning sunlight (30 to 60 minutes daily), which shifts the body clock forward, and low-dose melatonin, a hormone that helps regulate sleep-wake cycles,” notes MSNBC.”

Related posts:

1. Seasonal Affective Disorder (SAD) and Perceived Market Risk
2. Unhappy Holidays and Seasonal Affective Disorder
3. Why are we Vitamin D deficient?

Light Health For Pet Birds
Exposure to natural light is very important for the proper absorption and utilization of calicum in pet birds.

Full Spectrum Lighting – Use it to Feel Better
Bright light therapy is key to raising serotonin levels and improving mood. Full spectrum lighting answers: what, how, when and why.

Nan Waldman’s answer to What’s the best way to feel awake, fresh …
Replace every light bulb in your bedroom, bathroom and kitchen with full spectrum light bulbs. You may be dragging on grey Monday mornings in the middle of …

Benefits of Full Spectrum Lighting | Thehumanstain.net
Fluorescent lights have become commonplace inside many homes and offices because they are a rather inexpensive form of light. But as a result people are no…

Feeling depressed about winter? 5 ways to beat the winter blues …
Create artificial light in your home by changing your standard light bulbs to full-spectrum ones. Ultraviolet rays to infrared plus rainbow colors and a variety of shades in between make full-spectrum lights ideal for the winter season. ..

Stitchqueries: What kind of lighting? | Stitching the Night Away
Bad lighting can make your stitching seem difficult and really strain your eyes, so this week’s question is an important one.

Advantages of Full Spectrum Lights | Home and Garden Today
It’s vital to spend time in real light to function in the world but not everyone knows that. As a result a lot of people spend time getting inadequate …

Eye Exercises
Sight directly effects brain and body chemistry in less than 1/100 of a second. What you see influences body chemistry.

Related posts:

1. Full-Spectrum Light (issue 23)
2. Full-Spectrum Light (issue 13)
3. Full-spectrum lighting (issue 9)

Around the world different people are talking about how they use full-spectrum lighting in their day-to-day lives.  We feature some of the best here.

HEALTH
Winter Blues « Zodhana Yoga
Get some sun exposure or exposure to a full spectrum light. Read a good book. Drink hot herbal tea throughout the day. Dress in your favorite most comfortable cloths. Eat satisfying, tasteful and clean foods. …

Nite, Nite, Sleep Tight – Holistic Health – Medicine Blog …
Avoid nightlights or overhead lights once you turn in. One article suggests keeping a flashlight (not LED) at bedside for trips to the WC or to let a pet out. Get enough natural light during the day either outdoors or with full- spectrum …

Why am I so Blue?
Get Some Sun – Try to get some sunshine during the day, leave the shades up in your home; try changing your light bulbs to ‘full spectrum’ bulbs, they mimic natural light and have the same affects on your mind as the real thing. …

Full Spectrum Kitty | I Love New York Travel
I’d heard that these full spectrum lights help Northeasterners cope with dreary winters; studies show that depression and winter illnesses are linked to lack of sun exposure during the winter months. I don’t know about that, …

Feeling SAD? | chaos to clarity
Also, from a psychological point of view, isn’t it known (and I’m totally pulling this out of my ass here, just because it seems logical and like I may have heard it somewhere before) that when there is no light, our brains tell us to go … Daily yoga; Actually turn on the full-spectrum lamp that I have at my desk. Bundling up and getting more outdoor exercise. Getting lots of vitamin D in my diet (this is where knowing a grass-feeding dairy farmer comes in real handy! …

Are You Depressed? Or are you SAD?
Light therapy is likely to improve the winter blues dramatically. There are several lightbox units commercially available. You can also switch out some of your household light bulbs for full spectrum bulbs. Use these full spectrum lights during the …

PLANTCARE
The Chestertown Spy – Starting Seeds at Home
Even if you have a south-facing window, as I did in the kitchen where I started my plants for years, the sun’s angle and the number of daylight hours in February and March rarely offer enough full spectrum light to seedlings. …

Seed Starting in 12 Easy Steps!
4) Provide ample light – Lack of adequate light is perhaps the biggest challenge when growing plants indoors. If you don’t have a sunny window, use full spectrum fluorescent lights. These fixtures should be turned on for about 16 hours …

The Gardener’s Eden – Joyful New Beginnings: Bright-Green Herb …
Rotate the pots once a week to keep seedlings growing straight, as opposed to leaning toward the light. For best results, you want to start your seeds beneath full-spectrum grow lights (keep the light source very close to the plants and …

HOME DECORATING
Feng Shui for Winter Nights
Get at least one full spectrum light for a reading area. … Plants love full spectrum light so you can put some greenery nearby, and create a small winter …

Related posts:

1. Full-Spectrum Light (issue 12)
2. Full-Spectrum Light (issue 23)
3. Full-Spectrum Light (issue 22)

Around the world different people are talking about how they use full-spectrum lighting in their day-to-day lives.  We feature some of the best here.

HEALTH
Popcorn Seed | Don’t Be Afraid Of The Dark: 12 Natural Ways To …
That’s why full spectrum light and energizing your body for greater absorption of light is essential. Whether it’s winter or just feeling dark, this article will give you some natural modalities to absorb more light! Light is one of the …

Ten ways to beat the winter blues
I have full spectrum light bulbs over every reading chair in the house, but it’s important to buy those which have the proper day wavelength whatever that means. You need thirty minutes of light therapy everyday. …

More Winter Remedies
We spend most of our time in our kitchen early in the morning and evening, so we decided to replace the environmentally friendly bulbs with full-spectrum lights. There is some scientific evidence that “plant lights” improve one’s …

PLANTCARE
Indoor Sports
Products like the Windowfarm and Woolly Pocket Wally are intriguing, but a bit more investment of time and money than I was looking for and light would still be an issue. This year, I decided an over-the-sink shelf and a full-spectrum …

PETCARE
Ferret Toothbrush | Ferrets – We Love Ferrets
Some researchers believe that articial light (especially during summers) increase a ferret’s chance for adrenal disease and poor overall coat (and messed up shedding seasons). The best light is either a full-spectrum bulb or amber light …

EYECARE
Good Lighting May Be Best Way To Battle Impact Of Age-Related …
Full-spectrum light is ideal for older readers because it guarantees perfect color rendering, reduces eye strain and glare, and makes it easier to see …

PHOTOGRAPHY
An Experiment in Lighting | Photo By Holly
I went out yesterday and picked up a work light, and a pack of 100 watt, full- spectrum light bulbs. I wanted to have something else to use as lighting besides my camera flash! …. and since I am completely uninspired by any outdoor …

HOME DECORATING

Lighten up the Dark Days of Winter | Feng Shui Life Mapping
Nightlights: Add a decorative night light to a room or area that seems dark. Full Spectrum Bulbs: There is some controversy about the benefit of using them all the time as you are meant to only be exposed to such a spectrum during the …

Feng Shui for Winter Blues! Happiness, Health and Harmony
Use full spectrum light bulbs (such as GE Reveal Brand). Full spectrum lighting mimics sunlight and contains all colors of the spectrum. It also triggers serotonin production, which in turn, helps lift your mood and creates good …

Here are a few bathroom tips
If you have small windows in your bathroom and don’t get as much sunlight as you like you can put up a ceiling light in the center of the room which emits full spectrum light, akin to sunlight. Bathroom wall tiles …

Related posts:

1. Full-spectrum Light (issue 14)
2. Full-Spectrum Light (issue 13)
3. Full-spectrum lighting (issue 6)

Around the world different people are talking about how they use full-spectrum lighting in their day-to-day lives.  We feature some of the best here.

HEALTH

Beating the Winter Blues | Create Our World: Hitchhiking | Hoboing
Full spectrum light bulbs provide similar light as the Light Therapy lamp, yet you can put them in other lamps around your house. These are a cheaper alternative than the Light Therapy lamp and provide a similar experience. …

weight loss » Five natural ways to beat the winter blues
Increase exposure to light indoors by replacing light bulbs with full-spectrum light bulbs. Unlike standard office and home lights, full-spectrum lights contain a range of rays from ultraviolet to infrared, with rainbow colors of violet …

Stress: Why is it bad, and how can we minimize it?
If your sleep cycle has become irregular due to your consistently bad sleep habits, simply reset it by exposing yourself to bright, full spectrum light in the morning, and minimizing exposure to light within two hours of desired bed …

jumping for joy… « Nourishing Your Sober Self
Of course, another aid to what is called SAD (seasonal affective disorder) is what my kids call the happy light, or the official name is full-spectrum lighting. Sitting in front of this type of light helps with mood and energy levels …

Managing Fibromyalgia Symptoms and Weather Changes
Just yesterday I re-ordered the full specturm, replacement, fluorescent light bulb for it. The old one had lasted over 2 years of day in and day out use. Its full spectrum bulb provided a natural sun light quality to my room all that …

ART
Home Art Studios, How to Create an Artist, Friendly Work Space
Ideally you can have ample natural light in your home with northern exposure lighting. In case you do not have enough light available, you will have to buy full spectrum lighting in order to have ample light in your workspace. …

PHOTOGRAPHY
The Importance of Good Product Pictures
My quick & dirty picture set-up is a piece of white foam poster board, a piece of cardboard wrapped with white tissue paper, my full spectrum craft light, a miniature size tripod and various knick-knacks from around the house to pose my …

MISCELLANEOUS
Cold Snap: Oh, Snap!
I also rigged up a full-spectrum light alarm clock. It has been getting harder and harder to get up in the mornings since it is so dark, and this is my solution. It worked like a charm this morning even though the timing was a bit early …

Related posts:

1. Full-Spectrum Light (issue 11)
2. Full-spectrum lighting (issue 6)
3. Full-spectrum lighting (issue 9)