There’s something about the winter months in Kentucky that can leave you feeling a bit down. The shorter days and lack of sunlight aren’t just inconvenient; they can actually lead to a condition known as Seasonal Affective Disorder (S.A.D.). If you’ve been feeling sluggish or unmotivated during the colder months, this could be why.
Dr. Rick Graebe FCOVD, a behavioral optometrist based in Versailles, Kentucky, explains that this depression stems from less light reaching the melanopsin receptor cells in our retinas. These cells help regulate our circadian rhythms by detecting light intensity and sending signals to the brain. When daylight decreases, the brain produces less serotonin, the “happiness hormone,” and more melatonin, the hormone that helps us sleep. The result? You’re more likely to feel tired and down during winter.
The Role of Light Therapy
For some people suffering from S.A.D., doctors recommend light therapy. These specially designed lamps mimic sunlight and help boost serotonin levels. Products like the goLite use blue light to reduce melatonin production during the day, helping you stay awake and alert. In more severe cases of S.A.D., doctors may also prescribe medication to help balance serotonin levels.
Screen Time: A Double-Edged Sword
While light therapy can be a helpful solution, there’s another form of light that can cause issues—blue light from your digital screens. Computers, phones, and televisions emit blue light that can suppress melatonin production, leading to trouble sleeping. This effect is particularly noticeable in children, who may struggle with bedtime after spending hours on their devices.
Dr. Graebe emphasizes the importance of reducing screen time, especially for kids, as bedtime approaches. Turning off electronics at least one to two hours before sleep can help their bodies produce melatonin naturally. For adults, if your job requires long hours at a computer, Dr. Graebe recommends Gunnar Optics, a brand of glasses that filter out blue light to help reduce the strain on your eyes and improve your sleep cycle.
Staying Active Indoors
During cold Kentucky winters, outdoor playtime for kids can become limited. But that doesn’t mean they should be inactive. Dr. Graebe suggests incorporating movement-based video games like Wii Fit or Xbox Kinect into indoor play. These games not only provide physical activity but also contribute to the development of the visual system, particularly in young children.
“These games offer visual feedback about how the body moves,” Dr. Graebe explains. “This interaction between the visual system and body movement is essential for sensory integration. Plus, they improve balance and hand-eye coordination.”
Your Winter Wellness Plan
Seasonal Affective Disorder is a real challenge, but there are plenty of ways to combat the winter blues. Whether it’s incorporating light therapy, reducing screen time, or engaging in movement-based activities, simple changes can make a big difference in how you feel during the darker months.
If you or your children are struggling with S.A.D. symptoms or sleep issues related to screen time, consider reaching out for professional guidance.
To schedule an appointment at Neuro-Visual Performance Institute in Versailles or Somerset, call us at 859-879-0089. Let’s help you stay happy and healthy this winter!
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This blog is based on information from Dr. Rick Graebe as compiled and written by John Lynch.