Feeling sad this winter? You're not alone.

By: Amna Faheem

It’s that time of year again. The sun is disappearing earlier and earlier and the weather is becoming too cold to spend time outside — “winter is coming,” as said by Ned Stark in “Game of Thrones.”

With the arrival of winter comes a significant lack of sunlight. Sunlight is linked with improved mental health and a higher release of serotonin. A decrease in sunlight correlates to major depression and a drop in serotonin. In contrast, higher levels of serotonin correspond with a better mood and calmness. As well, sunlight produces endorphins, which are hormones that concentrate on stress and pain relief.

Sunlight activates certain areas in the eyes, specifically, your retinas, which cause the release of serotonin. With decreasing daylight, you’re more likely to become depressed. The term, Seasonal Affective Disorder (SAD), is used to describe this occurrence. SAD affects your mood and your energy levels, and typically begins and ends around the same time annually.

Sunlight reduces stress and anxiety, and increases vitamin D levels. Low vitamin D is associated with increased levels of depression and anxiety. The National Library of Medicine reports that vitamin D has antioxidant properties that are important for mood disorder prevention. It is considered to be essential in reducing symptoms of negative emotions and improving the quality of life.

“When it’s gloomy outside, I feel gloomy,” said Julian Flickinger, a junior risk management major at Temple University. “When the sun goes down sooner, I just want to be inside. When the sun is out, I have more energy to do the things I want to do.”

Vitamin D, the sunshine vitamin, dwindles as the sun goes down earlier and earlier in the day. As a result, a lack of vitamin D could have harmful outcomes for students with preexisting mental health disorders.

Sunlight also impacts other aspects of life, aside from mood and happiness. Sleep schedules are subject to change in the later months, resulting in oversleeping or difficulty sleeping. A change of season can potentially disrupt the body’s melatonin levels, a hormone that depends on sunlight. A lack of sleep impacts your mood and sleep patterns, leading people to often feel sluggish and have trouble concentrating. A lack of sunlight could have consequences on almost every area of your life.

“Everyone's body has an internal clock,” said Lydia Lynes, the mental well-being program coordinator at Temple University. “Typically, our circadian clocks align with the seasons; when the sun is down, you’re down.”

The National Library of Medicine conducted a study about the connection between depression and lower sunlight exposure. They found that, among depressed participants, a relationship was found between the levels of sunlight exposure and cognitive functions. Lower levels of sunlight were correlated with decreased cognitive performance.

Sunlight has an impact on motivation as well. Less sunlight leads students to feel lethargic and less likely to complete assignments or go out. On average, the sun sets in December at 4:30 p.m. causing a sense of sadness and exhaustion early in the day.

“The weather impacts my mood,” said Guy Porter, a senior mechanical engineer at Temple University. “When five o’clock hits, I don’t feel like doing anything.”

As the temperature and sun goes down, so does motivation and energy.

Physically, a lack of sunlight could also have unfavorable repercussions. According to Bright Health Therapy, a lack of sleep and a deficiency in vitamin D caused by low sunlight levels increases the possibility of weakened immunity and developing infections.

Sunlight has been proven to prevent emotional, mental, and physical troubles. However, in the winter months, it is difficult to receive an adequate amount of sunlight. There are a few solutions to combating the impacts of lack of sunlight.

While there is not conclusive evidence for vitamin D pills alleviating SAD symptoms, there is a proven correlation between supplementing vitamin D and reducing negative emotions in patients with major depressive disorder.

But vitamin D pills are not the only option. Lynes shares that light therapy, or phototherapy, is a helpful treatment for SAD, as the light box mimics the color spectrum of real sunlight.

Medical News Today reports sun lamp therapy has the potential to improve or prevent depression and anxiety and fight circadian rhythm problems. Similarly, UV lamps may increase vitamin D levels.

The National Library of Medicine conducted a study on the benefits of sunlight lamps, and how effective they were. They found that 61 percent of the 33 patients who received phototherapy reported a 50 percent decrease in SAD symptoms.

“Light therapy lamps are great to have around your house, and can be really helpful for some folks who need more vitamin D,” Lynes said.

Tuttleman Counseling Services, located at 1700 N. Broad Street, provides sunlight lamps to students. Tuttleman also provides counseling and therapy to students, free of charge.