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Spring has arrived, and you may have observed a shift in the times when the Sun rises and sets. Have you also felt a difference in your mood during this season?
It's been established for some time that light influences our overall health. As spring arrives, many of us notice an uplift in our mood.
For some individuals, significant shifts in lighting, particularly at the onset of spring, can pose challenges. Additionally, for many, exposure to bright light during nighttime can create issues. Here’s an explanation of the situation.
A timeless cadence of illumination and atmosphere.
In a previous installment of our series, we discovered that light entering through the back of the eye transmits “timing signals” to the brain, influencing the master clock that regulates our circadian system. This clock plays a crucial role in synchronizing our daily rhythms.
"Clock genes" play a crucial role in regulating circadian rhythms. They are responsible for managing the timing of activation and deactivation of various other genes throughout the 24-hour light-dark cycle.
What is the connection between all of this and our emotional state and mental well-being?
Circadian rhythms may be disturbed due to various factors. This disruption can occur if there are issues with the development or functioning of the body's internal clock, or if an individual frequently encounters bright light during nighttime hours.
Circadian disruptions can elevate the likelihood of developing specific mental health conditions. Among these are bipolar disorder and atypical depression, which is characterized by excessive sleepiness and difficulties related to energy levels and metabolism.
Illumination of the mind
Research on animals indicates that light can influence brain circuits responsible for regulating mood.
Research indicates that this phenomenon occurs in humans. A brain-imaging study revealed that being exposed to bright light during the day while inside the scanner altered the activity in a brain area associated with mood and alertness.
A different brain-imaging investigation revealed a connection between daily sunlight exposure and the binding of the neurotransmitter serotonin to its receptors in the brain. Changes in serotonin binding have been observed in various mental health conditions, such as depression.
What occurs when the seasons shift?
The changing seasons can significantly influence our mood and mental well-being. In the fall and winter months, individuals may experience feelings of sadness and tiredness. However, as spring and summer arrive, these feelings often diminish. This phenomenon is known as "seasonality," and in more extreme cases, it is referred to as "seasonal affective disorder."
What is not as commonly recognized is that for some individuals, the transition to spring and summer, marked by increased daylight, can also lead to shifts in mood and mental well-being.
Certain individuals may notice a boost in their energy levels and a heightened motivation to engage in physical activities. While this can be beneficial for some, it may lead to significant instability for others. This phenomenon also serves as an illustration of seasonal changes.
While many individuals don’t exhibit strong seasonal tendencies, those who do may have a genetic basis for their experiences. Research indicates that individuals related to those with seasonal affective disorder have a higher likelihood of facing similar seasonal patterns.
Seasonal changes are frequently observed in conditions like bipolar disorder. For numerous individuals affected by these disorders, the transition to shorter days in winter may provoke a depressive episode.
Surprisingly, the extended daylight hours during spring and summer can lead to instability in individuals with bipolar disorder, pushing them into an “activated” phase characterized by heightened energy and activity, making symptom management more challenging. Therefore, the impact of seasonal changes can be significant.
Alexis Hutcheon, who has a keen awareness of seasonal changes and contributed to the writing of this article, shared with us:
The shift in seasons feels akin to gearing up for a fight – the uncertainty of what lies ahead leaves me on edge, and I often emerge from it feeling battered. I've faced periods of hypomania and deep depression brought on by these seasonal transitions, but no matter if I'm riding high or sinking low, one thing remains the same: sleep eludes me.
In order to cope, I adhere to a disciplined schedule, adjust my medication as needed, increase my light exposure, and remain alert to the subtle changes in my emotions. This period calls for heightened vigilance and the effort to stay proactive.
So what’s going on in the brain?
One possible explanation for the brain's activity during seasonal shifts in mental health involves the neurotransmitters serotonin and dopamine.
Serotonin plays a crucial role in mood regulation and is a common target for various antidepressant medications. Research suggests that serotonin levels may fluctuate with the seasons, often showing a decline during the winter months.
Dopamine is a neurotransmitter that plays a crucial role in reward, motivation, and movement, and it is also a focus for certain antidepressant medications. Additionally, dopamine levels can fluctuate with the changing seasons.
However, the neuroscience behind seasonality is an emerging field, and further studies are required to fully understand the brain's mechanisms at play.
What do you think about having bright lights during nighttime?
It is well understood that being exposed to bright light during nighttime hours (such as staying awake throughout the night) can disrupt a person's circadian rhythms.
This form of disruption to the circadian rhythm is linked to an increase in symptoms such as self-harm, depression, anxiety, and a decline in overall wellbeing. Additionally, it correlates with elevated instances of mental health disorders, including major depressive disorder, bipolar disorder, psychotic disorders, and post-traumatic stress disorder (PTSD).
What causes this phenomenon? Exposure to bright light during nighttime can disorient and unsettle the body's internal clock. It interferes with the natural rhythms that govern mood, cognitive function, appetite, metabolism, and various other mental processes.
However, individuals vary significantly in their light sensitivity. Although this remains a hypothesis, those who are particularly sensitive to light might be more susceptible to disruptions in their circadian rhythms due to exposure to bright light during nighttime, potentially increasing their likelihood of experiencing mental health issues.
What are the next steps?
Understanding light can assist individuals in effectively managing their mental health challenges.
Encouraging individuals to synchronize their lifestyles with the natural light-dark cycle can help regulate their circadian rhythms, potentially reducing the risk of developing mental health issues like depression and bipolar disorder.
Engaging in healthy light habits—such as minimizing exposure to artificial light at night and maximizing natural light during the day—benefits everyone. However, these practices may be particularly advantageous for individuals who are vulnerable to mental health issues.
This group encompasses individuals with a familial background of mental health issues, as well as those who are night owls—people who tend to sleep late and wake up late—who are at a higher risk of experiencing disruptions in their circadian rhythms.
Written by Jacob Crouse, Emiliana Tonini, Ian Hickie. The Conversation.
If you care about mental health, please read studies about how dairy foods may influence depression risk, and 6 foods you can eat to improve mental health.
For more mental health information, please see recent studies about top foods to tame your stress, and Omega-3 fats may help reduce depression.
