Listless and irritable after the holidays? Never rested? You may be suffering from the winter blues.
The cause
The main cause is a lack of light. Sunlight stimulates vitamin D and melatonin, the hormone that sets your sleep-wake rhythm. Without enough melatonin your biorhythm is thrown off.
Five tips
1. Improve your sleep quality. 7 to 8 hours, half an hour of power nap at most, regularity, and no smartphone in the bedroom, because blue light works against melatonin.
2. Consciously seek daylight. Go outside as much as possible, or use a lamp that mimics daylight.
3. Smile. Even if you are not in the mood. It really helps.
4. Adjust your menu. Dark chocolate, fish, bananas and lentils support your mood. Caffeine, sugar and alcohol work against it.
5. Move more. More energy by day means better sleep at night.