As the shorter days of winter set in with the colder and often drearier days, many of us find ourselves inside more, exposed to less sunlight, feeling a bit sluggish, run down and even a bit depressed. This is often referred to as the ‘Winter Blues’.

The winter blues are primarily caused by unstable melatonin levels, a hormone produced during sleep, and serotonin, a neurotransmitter responsible for mood, hunger, and sleep. As the days become shorter and the hours of sunlight decrease, sufferers of the winter blues experience changes in their mood, energy level, and ability to concentrate.

Although we can’t change the climate in order to eliminate the winter blues, more than 85% of people with the winter blues can overcome its symptoms. The following are a few tips that have proven successful.

1. Exposure to sunlight is important. Try to expose yourself to the morning sunlight. Open the curtains first thing in the morning and keep them open during daylight hours. Whenever possible go for a walk outside in the sunlight.

2. Speaking of taking a walk….studies show that brisk exercise reduces stresses. Walking, running, skiing, even a good snowball fight all are great winter exercises. They work by increasing serotonin levels.

3. Watch what you eat. It can make a big difference in your mood. Those suffering from winter blues often crave ‘junk food’ for its sugar and high carb content. This is for good reason, this type of food increases the brains’ serotonin levels, but only temporarily. Then you’ll be left feeling tired and worn out. A better solution is to turn to simple carbs for your serotonin boost. Instead, try whole grain pastas, rice, and fruits.

4. Sleep is a key to combating the winter blues. Too little is not good, but too much can be just as detrimental. Oversleeping and fluctuation in sleep- wake schedules causes an increase in melatonin production which can contribute to feelings of depression. The object is to target 8 hours per night and to keep as a regular sleep schedule. Going to bed at the same time each night and waking 8 hours later is the goal.

5. Supplements have also shown to help. Folic acid, a B vitamin, helps the brain produce neurotransmitters, including serotonin. Studies have shown that those suffering from mild depression are often deficient in folic acid. Omega-3’s, found in fresh cold-water fish such as salmon and sardines or pure salmon oil supplements, may also help. Studies have shown omega-3’s help brain cells communicate more efficiently, or may inhibit inflammation and inhibit the release of the stress hormone, cortisol. St. Johns Wort, a plant extract, has shown that it too may be quite successful in inhibiting the production of cortisol. It has also shown to increase the production of serotonin, noephinephrine, and dopamine, thus improving mood.