Seasonal changes impact our hormones, and increased daylight means longer days.
The sun is shining, and we’re expected to be happy and carefree.
However, many of us experience a mix of emotions, including irritation, poor sleep, unexplained sadness, and frustration.
No wonder! Our sleep-wake cycle is interrupted and can cause us to be happier but can also create negative mood instability. When I think about it, I can compare the seasonal shifts to the Earth's own version of PMS.
Why?
Well, sunlight has a profound impact on our hormones, influencing various physiological processes in the body.
The season makes our body a bit confused at times, and it is important to be aware when you live in a country with 4 seasons.
Remember: It’s not you, it’s the sun…
🍋 Melatonin Regulation
In the summer, daylight lasts longer which can influence and confuse the body's production of melatonin, the hormone that regulates sleep. Increased light exposure, especially in the evening, can delay melatonin production, making it harder to fall asleep.
That’s is why we need to trick our brain to think it`s dark by using eye masks or/and black-out curtains to release more melatonin and to get the quality sleep we need.
🍋 Serotonin Production
Sunlight boosts the production of serotonin, a neurotransmitter that contributes to feelings of well-being and happiness. This is great for mental Health as a higher serotonin levels are associated with improved mood and focus, while low levels are linked to depression.
However, our bodies need time to adjust to new climate and temperature change. And due to drastic temperature drop one day to another, this can make our bodies stressed because it struggles with the “mixed messages” it gets. It uses energy to adapt to more daylight and higher temperature, which can cause interruption in sleep and mood.
🍋 Cortisol Levels
Sunlight exposure helps regulate cortisol; the hormone associated with stress. Proper exposure to natural light can help maintain healthy cortisol levels, which peak in the morning and decline throughout the day. However, heat also increases cortisol, so during warm summer days, this stress hormone can actually promote anxiety symptoms. It affects the brain's center of fear and thus causes an increase in anxious thoughts.
🍋 Horney much?
Well, sunlight influence our Sex Hormones as well, for both men and woman. Some studies suggest that adequate sunlight can enhance fertility and sexual function.
4 tips for Healthy sleep during high-level-light-seasons (I just made that up):
Aim to get at least 15-30 minutes of sunlight exposure in the morning to help regulate your circadian rhythm. Try to do this at the same time every day to keep your body in the same routine.
2. Eye mask & Black-outs:
Usually we don’t want to be in the bedroom for anything else than sex and sleep. But when it comes to summer and high sunlight-seasons - we do!
Use eye masks or/and blackout curtains to block out light to increase melatonin production. keep the room cool.
Dim the light and read a book, chill out, journal or express your gratitude for the day. Maybe have sex 😉 But remember, to do it in the dark.
Use the time to “calm” your eyes and mind down, and prep for sleep in a darker room. It will generate quality sleep.
3. Consistent Routines:
Try to maintain a regular sleep schedule, even during vacations. I know – it`s hard!
It's a simple tip we all know, but the power of drinking lots of water can help ease symptoms of anxiety as well as physical symptoms of dehydration. Understanding the connection between feeling anxious and the heat can help you to feel less anxious.
By being mindful of these factors, you can take steps to minimize negative effects and improve sleep quality during the summer season.
Understanding the effects of sunlight on our hormones might make you feel a little bit more at ease if you don`t understand why you are not over the moon when it is finally warm and sunny outside :)