Why do I feel so tired and irritable?
The barbecue season is over, as well as the summer... Often, people experience a dip after the summer. For a few days now, I've been constantly feeling tired, no matter how much I sleep. Additionally, I struggle to wake up. I tend to eat sweet things, resulting in a few extra pounds, the so-called weight gain. After reading several articles, it turns out that my symptoms are indicative of the "autumn blues." In some people, this takes an extreme form: they become gloomy, exhausted, and irritable. They prefer to stay in bed. These symptoms are characteristic of Seasonal Affective Disorder (SAD), a type of seasonal depression.
Why do I feel exhausted every year around October? Do you also have a greater need for sleep and a lack of energy? Are you also more irritable? Who is to blame for this?
There's a medical explanation for it. The autumn blues are attributed to a lack of light. The amount of sunlight regulates our biological clock. In September, the days become shorter and darker, and the daylight becomes less intense. These changes disrupt our biological clock, which waits to be activated by sunlight. As a result, our body can't function normally. The consequence is that several biological processes within our body can't occur as they should.
In practical terms, daylight affects our sleep cycle through hormone production. During the day, light stimulates the production of "serotonin," the so-called happiness hormone. This substance is a neurotransmitter and largely regulates our mood, sleep, and hunger. The production of serotonin is the opposite of melatonin, the sleep hormone.
In the fall, there's less daylight, and the concentration of serotonin in our body becomes low during the day, in contrast to melatonin, which becomes abnormally high. Due to the lack of light, the production of melatonin isn't suppressed in the morning as it should be, resulting in a constant feeling of tiredness. Consequently, people feel tired during the day, especially those with winter depression.
How can I tackle my fatigue? Do you also combat the autumn dip? Here are 5 golden tips!
- **Get Outside:** Enjoy the fresh air and the warm colors of the autumn landscape. Consider spending an hour a day walking, jogging, or cycling when the wind is not too strong. Fresh air positively impacts mental well-being.
- **Eat Healthily:** Pay attention to your diet, especially during this cold period. Consume autumn vegetables (cabbage, pumpkin, leek, carrots, etc.) or a piece of fruit (apple, banana, grapes, plums, etc.) daily to ensure you get enough vitamins. Eat healthily throughout the day and ensure dietary variety.
- **Embrace Sunlight:** Open your curtains in the morning to allow as much light as possible into your bedroom. Waking up with sunlight stimulates the production of the hormone serotonin, which regulates metabolism and helps synchronize the day/night cycle. Walls with pale colors and reflections enhance this effect.
- **Engage in Exercise:** Engaging in sports after work is important for your health. Sufficient physical activity stimulates the production of mood-regulating substances. I recommend adopting an active lifestyle. Exercising also contributes to better sleep and helps regulate mood.
- **Use Light Therapy:** Our bodies need a certain amount of light to function normally. Daylight needs to be absorbed through the eyes. Consider using light therapy, especially on cloudy and rainy days. You can purchase a light lamp or opt for a more innovative solution: the Luminette®, the most convenient light therapy device on the market. Shaped like glasses, the Luminette® allows you to dedicate time to your activities while benefiting from optimal conditions. Use your Luminette® for 30 minutes in the morning to optimize sleep and boost your energy. The "stimulating" effect of the Luminette® works almost immediately. From the first day, you'll feel an energy boost and an improved mood.
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