Author: Kate Scott, DipNut, mBANT, rCNHC, mIFM – DNApal co-founder | Nutrition & genetics specialist | BANT registered nutritionist 

As we prepare to turn back the clocks and transition into the winter season, our daily routines and health habits undergo significant changes. One of the most noticeable effects is the reduction in daylight hours as the days grow shorter and the nights become longer.  This can profoundly impact our sleep, circadian rhythms, and overall well-being, including:

Disrupted Circadian Rhythms: Our internal body clock, or circadian rhythm, is regulated by the light-dark cycle. Reduced daylight can lead to disruptions in these rhythms, causing issues with sleep patterns, energy levels, and mood regulation.

Seasonal Affective Disorder (SAD): SAD is a type of depression that tends to occur during the autumn and winter months when daylight is limited. It can lead to symptoms such as low energy, irritability, and feelings of hopelessness.

Sleep Disruptions: Less natural light during the day can lead to difficulty falling asleep or waking up in the morning, potentially resulting in sleep disorders like insomnia or oversleeping.

The Role of Melatonin

Melatonin is a hormone produced by the pineal gland in the brain, which plays a crucial role in regulating our sleep-wake cycle. It is often referred to as the “sleep hormone.” Melatonin production is influenced by the light-dark cycle, with levels rising in the evening and falling in the morning. Here’s how melatonin is linked to our winter well-being:

Melatonin and the MTNR1B Gene: Some individuals may be more genetically predisposed to changes in their melatonin levels. The MTNR1B gene, for example, is associated with melatonin receptors and can affect an individual’s response to the sleep hormone. Those with specific genetic variants may experience sleep quality and duration variations during the winter months.

Supplementing with Melatonin: Some individuals opt for melatonin supplements to combat sleep disturbances related to reduced daylight. However, it’s essential to use such supplements under the guidance of a healthcare professional, as they can have variable effects and may not be suitable for everyone.

Some natural sleep aids that can be used as an alternative to melatonin include magnesium, GABA, chamomile, l-theanine and valerian root. Tart montmorency cherries have been shown to contain high amounts of natural melatonin (a) and beneficial for aiding sleep.

Tips for Improving Energy and Mood

To mitigate the impact of less daylight and promote better sleep and overall mood during the winter months, consider the following strategies:

Light Therapy: Light therapy, or phototherapy, involves exposure to bright, artificial light sources that mimic natural sunlight. It can help regulate your circadian rhythms and alleviate symptoms of SAD.

Maintain a Consistent Sleep Schedule: Try to go to bed and wake up at the same time every day, even on weekends. This consistency can help regulate your body’s internal clock.

Get Outdoors: Maximise your exposure to natural daylight by spending time outdoors during the daylight hours. Even a short walk during your lunch break can make a significant difference.

Mind Your Diet: Nutrition plays a role in regulating sleep and mood. Avoid excessive caffeine and heavy meals before bedtime. Opt for a balanced diet that includes foods rich in tryptophan, an amino acid that helps with melatonin production.

Stay Active: Regular exercise can help improve your sleep and mood. Aim for at least 30 minutes of physical activity most days of the week.

If you want to test if you have the MTNR1B gene, order a DNApal test today to learn more about your unique needs and relieve some guesswork!

Please feel free to comment or email hello@dnapal.me for more advice.