Don’t Let the Sun(downing) Go Down on Me!
by Heather Gately
Exploring How Seasonal Changes Affect Our Brain Health and Well-being
The shift from summer to autumn is not merely a change in the calendar; it represents a
transition that can considerably impact our physical and mental health. As the long,
sunlit days yield to shorter periods of daylight and cooler temperatures, our bodies and
minds undergo a series of adjustments that can affect our daily routines and overall
well-being.
The Science of Seasons and Sleep
One of the most apparent changes we notice is in our sleep patterns. The brain is highly
responsive to light, which directly influences the production of melatonin, the hormone
that regulates sleep. With the reduction of daylight in autumn, melatonin levels may rise
earlier in the evening, resulting in feelings of lethargy and an urge to sleep before our
usual bedtime. This alteration can disrupt our energy levels, leaving us feeling fatigued
throughout the day.
Hunger and Hormones
The shift in light exposure affects not only our sleep but also our eating habits.
Hormones that regulate hunger and fullness may be influenced by the amount of light
we receive, potentially leading to increased cravings and changes in eating patterns.
This response is a natural adaptation to the changing environment, possibly harkening
back to our ancestors’ need to store energy for the colder months.
Adapting to Seasonal Stress
Additionally, seasonal changes can affect the brains ability to cope with stress. The
variation in light exposure may influence our responses to external pressures, resulting
in heightened emotional reactions or difficulty in managing stress. This is especially
relevant for those with mood or cognitive disorders, as adapting to the new seasonal
rhythm can be particularly challenging.
Circadian Rhythms and Cognitive Disorders
Our circadian rhythms, which govern the sleep-wake cycle, are closely linked to daylight
and darkness. Disruptions to these rhythms can lead to a range of unusual behaviors,
such as reversing day and night activities or experiencing heightened agitation and
anxiety and often referred to as ‘SUNDOWNING’. It’s essential to find effective
strategies to realign our circadian rhythms, especially for individuals facing cognitive
conditions like dementia, where the adjustment period can be prolonged and complex.
Some tips on managing sundowning:
Maintain a Routine: Keeping a consistent daily schedule can help reduce confusion
and anxiety.
Create a Calm Environment: Reduce noise, clutter, and other distractions during the
evening.
Light Therapy: Exposure to natural light during the day can help regulate the sleep-
wake cycle.
Limit Naps and Caffeine: Encourage short naps and avoid caffeine late in the day to
promote better nighttime sleep.
Navigating the Seasonal Shift
For most, the body and mind will eventually adjust to the new seasonal rhythm after a
few days. However, understanding the underlying mechanisms behind these changes
can empower us to proactively manage our health during this transition. Simple
practices like maintaining a consistent sleep schedule, ensuring exposure to natural
light during the day, and engaging in regular physical activity can help alleviate the
effects of changing seasons on our circadian rhythms and hormonal balance.
As we welcome the beauty of fall with its crisp air and vibrant colors, let’s remain aware
of the subtle yet significant ways the season impacts our health. By acknowledging and
respecting these natural shifts, we can better navigate the challenges they present and
fully enjoy the unique offerings of each season.