A Longevity Specialist's Top Tips For Combating The Winter Blues

Darker days can mean drearier moods, and the period after autumn's daylight saving clock reset is always an adjustment. While Seema Bonney, M.D., the founder and medical director of the Anti-Aging & Longevity Center of Philadelphia, says it's great to get an extra hour of sleep, the loss of afternoon sunlight can deal a real blow to health and well-being.

"The reason sunlight is really important is it helps to activate the hypothalamus, which is that part of the brain that helps to regulate our circadian rhythm and the sleep-wake cycle," she explains.

Clock shifts can throw off the circadian rhythm and affect the release of certain hormones including sleep-supporting melatonin and feel-good serotonin—causing many people (up to 70% of us in northern states, Bonney estimates) to feel tired and a little melancholy this time of year. Losing an hour of sunlight that you might have otherwise used to get outside to exercise can further aggravate the winter blues.

Research shows that syncing your sleep with the rhythms of day and night light can support a healthy mood, digestion, immune function, and more. This might mean going to bed a bit earlier in the winter months if you can swing it.

Whatever time you choose to snooze, it's essential to keep it consistent. "The body really functions best when you're waking up and sleeping at the same times," Bonney says.

Interestingly, Bonney notes, there are some foods that may increase serotonin levels and boost mood. For some positivity on a plate, she says to fill up on eggs, cheese, tuna, tofu, nuts and seeds, and pineapple (as long as you don't have sensitivities to any of these foods, of course).

Lastly, getting your body moving is even more important when your mood is stagnant. Instead of letting your exercise routine fall by the wayside in winter, Bonney says this is the time to double down and aim to get at least 150 minutes of moderate physical activity a week2. In her practice, she generally recommends strength training twice a week and cardio three times a week for maximum mood and longevity benefits.