Although the weather is far from autumnal, the days are getting shorter. When your alarm goes off in the morning, it is still dark and you want to turn over for a moment. And when you drive home after work in the twilight, your eyes are almost closing again. Sound familiar? You are not the only one who suffers from autumn fatigue. Lighting expert Toine Schoutens from Ulicoten explains why and what you can do about it.
“It’s not a myth that we’re more tired these days,” says Schoutens. “People need a lot of light to function properly. We’ve been able to benefit from that all summer. But now that we’re indoors a lot and it’s dark for longer, our bodies have to get used to it.”
That has to do with our biological clock. In the evening, our body produces melatonin, a substance that makes us tired. When the sun comes up, that should disappear, but when it is still dark, that rhythm is under pressure. "Then you produce melatonin for too long," says Schoutens, "which makes you sleepy."
“After half an hour with light glasses you really have more energy.”
The fact that we are now indoors a lot does not help either. “Inside it is often 200 times darker than outside,” he explains. “You do not really notice it because your eyes adjust to it, but it is really true.” That is why it is better to put that blanket back in the closet and go out after work. “In the winter it is less light outside than in the summer, but the difference with indoors is still very big. So go outside as much as possible and do something active.”
Another tip is to put on blue light glasses for half an hour every morning right after getting up. “That way you simulate summer,” the expert explains. “Sunlight consists of all the colours of the rainbow. Research shows that the blue part wakes you up. It stimulates the production of cortisol, which provides energy.” You have to pay 200 euros for such glasses, but then you get something. “I have been using them for years and afterwards I really have more energy,” promises Schoutens.
He also believes that a regular eating pattern is important. “Eat a lot of carbohydrates in the morning. They are converted into energy.” You should definitely not snooze your alarm clock. “That is bad for your rhythm, because your body then thinks that you have to go back to sleep. It is important to catch as much light as possible in the morning. Open the curtains immediately or use a light alarm clock.”
"A good power nap really makes you fitter afterwards."
And if you still fall asleep at work after these tips, it is best to take a power nap. “A lot of people think, that doesn’t work for me. But a quick nap between one and two is very effective.” Lie down somewhere, make sure it is dark and try to sleep. “A maximum of twenty minutes, no longer,” he emphasizes. “Because then you will fall into a deeper sleep and you will wake up feeling hungover. But if you do it right, you will notice that you really wake up feeling more refreshed.”
The reactions to our statement on Facebook show that many of our followers are also more tired now that it is dark outside for longer. “Terrible, I would rather skip the coming period”, Danielle responds. And Ingrid also does not like autumn. “During the summer months I go to bed later and I am much more energetic.”
Others blossom in this time, like Evie. “That heat and the sun make you so tired, I don't have that problem now.” And Pauline also likes it to get dark early. “More peace in the neighborhood, no parties or festivals until eleven o'clock at night and therefore the possibility to go to bed on time.”
Source: https://www.omroepbrabant.nl/nieuws/4354610/ook-zo-moe-nu-het-s-ochtends-donker-is-zo-stap-je-toch-fit-je-bed-uit
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