As the holiday festivities come to an end, we return to the realities of the all-too-familiar Canadian winter. Whether it’s the frigid cold or the lack of sunlight, the days are short, and the temperatures remain consistently low. Unofficially recognized as "Blue Monday," the third Monday in January serves as a reminder to raise awareness of the sadness and depression that often accompany the winter months. While there is no scientific evidence supporting the concept of Blue Monday, the winter season can undeniably bring its share of blues.
“During the winter months, we see fewer hours of daytime sunlight,” shares Dr. Michael Mak, Psychiatrist and Sleep Disorder Specialist. “A lack of sunlight exposure means that a person will, on average, experience a worse mood during the day. This makes people susceptible to seasonal depression, as we’re likely to experience it when there’s less sunlight exposure in the morning.”
Morning sun exposure offers many benefits, particularly within the first hour of waking up. These include improved mood, largely due to the regulation of cortisol levels. However, disruptions to our circadian rhythms—or, in other words, the body’s biological sleep clock—can lead to irregular sleep patterns, impaired cognitive function, and, ultimately, a negative impact on mood. Fortunately, there are remedies.
“Using bright light machines, commonly referred to as SAD lamps, for at least half an hour (with a minimum brightness) can be a very effective treatment for seasonal depression,” explains Dr. Mak. “Bright light exposure during the winter months is beneficial for everyone, as it stabilizes our internal body clock. This stabilization helps us fall asleep at a reasonable time at night.”
For people who experience unique sleeping patterns because they work overnight, Dr. Mak shares his suggestions. “When you're working overnight shifts, instead of getting light in the morning, you're going to want the light at night. It’ll allow you to stay up longer and be more alert. And then maybe four to five hours before the end of your shift, you want to avoid exposure to sunlight.”
Light therapy, such as the use of SAD lamps, reducing screen time, and even weighted blankets, are all evidence-based solutions to improve sleep, while easing the challenges of the winter season.
Also, did you know there is another evidence-based practice that is completely free and available to you right now? You don’t need to shop online or visit your local department store—it’s already within you. It’s mindfulness.
Mindfulness is defined as:
Being aware and present in the moment, with acceptance and without judgement. It is practice that involves paying attention to your surroundings and noticing or observing your emotions, thoughts and how your body feels.
From journalist to CAMH Occupational Therapist, Ilan Mester is no stranger to the benefits of mindfulness as he integrates the practice with his clients' daily lives. Most of the clients Ilan supports have lived experiences of psychosis, while others navigate emotional dysregulation or stress. “A lot of the time, I’m helping clients who have goals of returning to work or school—mindfulness can be a handy tool for improving attention and concentration,” he explains.
As a graduate student, Ilan recalls the flexibility of practicing mindfulness. “During my time at Queen’s, if I experienced a stressful class or exam, I would go by the water afterward and do some meditations there,” he shares. Today, Ilan has taken his advocacy for wellness beyond traditional clinical settings through his Rogers TV show, Mindful Minutes. This series focuses on personal wellness by featuring a variety of evidence-based suggestions and practices to enhance well-being.
