What are the causes of bad mood?

As the autumn and winter months approach, many experience feelings of lethargy and fatigue. The shortening days and gloomy weather affect our well-being, often leading to feelings of sadness. During the cold months, the lack of sunlight also influences our mood, and many feel that they find it harder to focus or remain energetic. Experts suggest that this phenomenon is related to hormonal changes occurring in our bodies, which depend on the amount of sunlight. The production of melatonin, the hormone that regulates our sleep-wake cycle, varies in accordance with light conditions, and this process plays a key role in shaping our well-being.

Environmental Factors and Hormonal Effects

The lack of sunlight during the winter months results in numerous hormonal changes in our bodies. Melatonin, produced by the pineal gland, is responsible for regulating our sleep cycle. The conditions of natural light influence melatonin levels; production increases in the dark and decreases in the light. This hormone’s level is highest at around four in the morning when our bodies are set for sleep.

Our biological clock is directly connected to the retina, thus it responds immediately to external light conditions. When the amount of daylight decreases, melatonin levels rise, which can contribute to feelings of fatigue and sadness. In northern countries, where there are fewer sunny hours, a higher suicide rate is also observed, closely linked to the increase in melatonin levels. In contrast, in southern countries, where there is more sunlight, people are generally happier and less prone to depression.

It is important to note that winter blues are not the same as clinical depression. The feelings of sadness that occur during the winter months are more of a temporary phenomenon associated with the lack of sunlight. Experts say that with the arrival of spring, when more light reaches our skin, many feel almost rejuvenated, and this mood change is also observable in harmony with nature.

The Role of Routine in Maintaining Our Mood

Establishing a proper routine plays a significant role in managing winter blues. Lifestyle changes, such as regular meals and adequate sleep, can significantly contribute to improving our mood. Exercise not only enhances our physical health but also stimulates the production of the happiness hormone, endorphin, which is an effective remedy for winter fatigue.

Moreover, it is important to vary our usual activities from time to time to gain fresh experiences. Introducing new programs and activities can help avoid monotony, which can also contribute to reducing feelings of sadness. Alongside exercise, attention to nutrition is also worthwhile: a diet rich in vitamins and minerals can help improve our well-being.

Consciously planning our daily routine positively impacts not only our mood but also our mental health. Mindfully managing our sleep-wake cycle, resting, and engaging in activities at the right times can help ensure that the winter months do not become a period of fatigue and sadness.

Melatonin and Managing Winter Blues

Melatonin not only plays a role in maintaining the natural sleep cycle but can also assist in managing winter blues. If we feel that usual methods are insufficient, the use of melatonin supplements may be considered. These preparations can be particularly useful for those who work night shifts or frequently travel across time zones, as they help restore the biorhythm.

Taking melatonin can also improve poor-quality sleep, provided that there are no other underlying issues affecting sleep. Research shows that melatonin use helps the body adapt to changed conditions without side effects and contributes to more restful sleep.

During the winter months, alongside using melatonin, it is also important to pay attention to sunlight—either by utilizing sunny hours or using light therapy devices. Ensuring proper lighting conditions can help normalize melatonin levels, thus improving our well-being and making us feel more energetic during darker periods.