Get outdoors - real daylight good for autumn-winter health, says the Mental Health Foundation

10 September 2008

In the autumn and winter months, people should wrap up warm and go outdoors for a dose of daily light, according to the Mental Health Foundation.  This is because, even in the depths of winter, daylight in some parts of Britain is up to 25 times brighter than the recommended lighting level for most offices* - and exposure to light is known to bring important health benefits.

The human body needs light – particularly in the mornings - to regulate its internal clock to keep it in tune with the 24 hour day-night cycle.  Disruption to the body’s biological clock, or circadian rhythms, has been linked to a variety of health problems including Seasonal Affective Disorder (SAD), sleep disorders, reduced immune function and even cancer.

Research also shows that levels of serotonin, the important mood controlling brain chemical, change according to light exposure. Low serotonin levels are associated with depression, anxiety, insomnia and fatigue. Light therapy is sometimes used to treat non-seasonal depression and other mental health problems.

Dr Kam Dhillon, Head of Research at the Mental Health Foundation, says that a lack of daylight could be detrimental:

“Modern lifestyles keep many people indoors during the day, limiting their exposure to daylight. During the winter it’s quite common to travel to and from work in the dark, and with light levels usually quite low in the office or workplace, people may not be getting enough light during the day.

“Because a person’s eyes adjust instantly to the light level wherever they are, it can seem gloomy outside and not worth the bother of leaving the house or office but light plays a vital role in regulating our bodily systems. For those whose mental health is affected during the autumn and winter months it’s especially important to get as much exposure to daylight as possible.”

Seasonal Affective Disorder

For most people, the gloomy winter months can seem to drag on.  For some, a lack of light during the winter is thought to cause SAD.  Sufferers begin to be affected by many of the symptoms of depression in the autumn and usually begin to feel better again as the days lengthen in the spring.  

Estimates vary as to how many people suffer from full blown SAD, but it’s thought that around 1 in 100 are affected by the most disabling form of the condition, with many more suffering from sub-syndromal SAD or ‘winter blues’ where symptoms are less severe.  People’s experience of SAD will in many ways be similar to that of other types of depression, including persistent low mood, lack of interest or pleasure in day to day life, decreased libido and inability to concentrate or make decisions.

For most SAD sufferers, symptoms will resolve themselves with the arrival of spring but in the worst cases these problems can have a detrimental effect on a person’s ability to work or get on with their daily life. SAD sufferers may also notice other symptoms that aren’t so common with other types of depression including:

• Increased duration of sleep, known as hypersomnia – in other types of depression, insomnia is more common.
• Increased weight gain, often accompanied by a craving for carbohydrates.

Advice to beat the winter blues

As well as getting outdoors during daylight as much as possible – particularly in the morning, the Mental Health Foundation recommends the following ways to beat the winter blues:

• Light therapy using specially designed ‘light boxes’ has been shown to be effective in treating SAD symptoms.

• Listen to your body – if you’re a little slower during the winter then try not to over do it.

• Exercise and maintaining a balanced diet are excellent ways to look after your mental health.  Outdoor exercise during the hours of daylight could be particularly helpful.

• Some people may also find anti-depressants or talking therapy helpful – talk to your GP about these options.

For more information about SAD and advice on how to look after your mental health, visit www.mentalhealth.org.uk

* Table showing average light levels in various locations 

Table sources: Rows 1 to 3 - Code for Interior Lighting, Charted Institution for Building Service Engineers. Rows 4 to 10 - Availability of Daylight, Building Research Establishment Press. 

Note to editors:

For more information please contact Simon Loveland on 020 7803 1130 or email sloveland@mhf.org.uk
 
The Mental Health Foundation uses research and practical projects to help people survive, recover from and prevent mental health problems. We work to influence policy, including government at the highest levels. And we use our knowledge to raise awareness and to help tackle the stigma attached to mental illness.  We reach millions of people every year through our media work, information booklets and online services.

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