How to: Have a Happier Winter

With the holidays over and Spring break months away, the winter may seem like a long unnecessary cycle of overcast skies and frigid temperatures.

A combination of shorter days, less sunlight, and cold temperatures may cause heightened feelings of depression and sadness during the winter months. However there are several things you can do to improve your mood and make the winter more bearable.

Get Some (fake) Sun: While there may seem to be a shortage of sunny days during Michigan winters, take advantage of them and get outdoors. Sunlight releases neurotransmitters in the brain that improve mood. Enjoy the benefits of sunlight even on overcast days by using full spectrum light bulbs, which have been shown to ‘mimic natural sunlight.’

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Comments: For those living in the Northern hemisphere we are starting to see the peak of published material on how to deal with Seasonal Affective Disorder. This article (from a secondary school paper) has a good down-to-earth list of solutions for those suffering from SAD this year.

Related articles

• What darkness does to our health (bbc.co.uk)
• Singing the Winter Blues (drklemmnd.com)
• I’ve Got Sunshine on a Cloudy Day (brandievo.wordpress.com)

Related posts:

1. Seasonal Affective Disorder – a summer or winter condition?
2. Snippet: Make winter enjoyable by using all five senses
3. Health, Happiness and Sunlight Closely Linked

Unhappy Holidays and Seasonal Affective Disorder

Douse Yourself in Light.
When you wake and want to pull the comforter over your head, flip on the light or throw open the curtains instead. Look into the light. Use the force. Getting light into your eyes. Try a winter light machine or broad spectrum bulbs in your lamps both at work and home to make up for lost UV rays from the sun. Sunlight gets your circadian rhythm on track, helping to manage cortisol (your stress and get-up-and-go hormone) and melatonin (a calm and sleep hormone).

Read more.

Comments: For those currently in the grip of an overly long winter, we recommend the 10 tips outlined in this article for ways to beat the winter blues.

Related articles

• Health: Seasonal Affective Disorder (philadelphia.cbslocal.com)

Related posts:

1. Seasonal Affective Disorder – a summer or winter condition?
2. Seasonal Affective Disorder (SAD) and Perceived Market Risk
3. Circadian rhythms and how to check yours

Make winter enjoyable by using all five senses

Light is the most crucial cure for winter blues. “Open the shades and soak up as much natural light as you can,” says Keller, who is a feng shui consultant and yoga instructor. “Get outside during the day for walks. Moving and even feeling the wind on your face energizes you. That vitamin D you get from sun exposure is so important.”

Read more.

Comments: This article gives ideas for those who currently feel trapped in the depths of winter. We like that it acknowledges the power of light in our lives.

Related posts:

1. Snippet: Herbs for the winter windowsill
2. Snippet: Design Ideas to Brighten Up Your Brownstone
3. Snippet: How to choose an indoor garden light system

HEALTH
ZZ’s Haphazard Pro Tips on Winter Grad Life
Get good lights and turn them on. Most of you self-respecting graduate students aren’t waking up at 6 am (unless you are unfortunate like me) and thus are only exposed to 6 or 7 hours of sunlight per day, which is not enough to maintain sanity. To remedy this, build a ”solarium”in your house using full-spectrum light bulbs that simulate sunlight. They can be expensive, but not as expensive as a therapist.

Tis The Season(al Affective Disorder)
My seasonal affective disorder is back. I thought I had outgrown it. Nope. I had just been living in California for the past six winters. ….I love where I live, even if I’m currently getting a little bonkers. And after I get my full-spectrum light lamp, things should go back to normal.

Seasonal Affective Disorder – what it is and how to deal with it
So what can you do? If you want to avoid SAD, one of the best things you can do is to get as much full-spectrum light as you can. If you live in an area where there’s no sun this time of year, you might want to invest in a full-spectrum lightbulb and use it for a couple of hours in your day.

Local professionals offer tips for keeping stress levels low during holiday season
The shorter days provide a smaller opportunity to get the necessary amount of vitamin D, Dr. Osentoski said. “The Midwest area seems to be quite (vitamin D) deficient, which can add to being sluggish,” she said. “A full-spectrum light gives off light similar to the sun without the bad rays, (which) can help.”

BIRDCARE
What can you do when your parrot won’t stop screaming?
Is the parrot getting regular sunshine? Window glass blocks the UVA spectrum rays that many parrots need for superior feather health and overall vitality. A daily dose of full spectrum light from a lamp can help some parrots to calm down. Depending on the size and needs of your bird, just two hours of light a day can brighten up a moody parrot over time.

REPTILECARE
Do blue tongue lizards need any light source ?
Yes they need full spectrum lights

WORK BETTER
Gallery Lighting
I manage a retail gallery, and we’ll be updating over the next few months. We want to light it in a way where we can rearrange the pieces and be able to either move the lights or have the lights work with every arrangement. Right now we mostly stock wall art and ceramic pieces (pots, vases, etc.). What types of lights do you recommend? 

PLANTCARE
How to keep your flowers and plants healthy over the winter
Gardeners need to invest in a grow light, he says, which will give out the full spectrum of light needed to help foliage grow and flowers bloom. It may even benefit people who feel dreary from lack of sun.

MISCELLANEOUS
Why winter can be the most romantic season (first date ideas!) + beating the winter blues!
If you’re like me, the cold, dark wintery days can sometimes make you feel depressed and unmotivated. Some of you may even experience what doctors call “Seasonal Affective Disorder”, where a person…

Related posts:

1. Full-spectrum Light (issue 29)
2. Full-Spectrum Light (issue 38)
3. Full-Spectrum Light (issue 48)

PHOTOGRAPHY
Tutorial: Photographing quilts
I am not a professional photographer, but I am convinced that just about anyone can take decent pictures of their own quilts; certainly good enough for documenting your quilts.

HEALTH
Trying to keep SAD from keeping me sad.
I spend at least 30 minutes under a full spectrum light (before the time that the sun usually goes down). I forget where, but I read that having more light helps to elevate one’s mood. It seemed to work well for me last year, so I’ll be repeating it.

Lose the Winter Blues With Essential Oils
The best remedy for SAD is exposure to full spectrum lighting. If you are someone who truly suffers to the extent you are unable to function, it will be worthwhile to look into this. I have full spectrum light bulbs in my lamps at home I got at a health food store and I think they help a lot.

Natural Treatments for Seasonal Affective Disorder
Full spectrum light bulbs are prized in the Nordic world for their ability to mimic natural sun light. They are also popular in other places in the world such as Alaska where there is little or no sunlight throughout the winter months.

ART
Parasolstice at Parasol Unit – James Yamada
Just off City Road, in the backyard of Parasol Unit’s vibrant contemporary art space, one can take refuge under a roof of ‘full spectrum light’, unashamedly surrendering to light rays of a therapeutic rather than UV breed. The National Institute for Health and Clinical Excellence (NICE) has recognised exposure to such wavelengths as a highly beneficial treatment for SAD. So I put it to the test.

Suntrailer
The Suntrailer is a bike-assisted trailer that invites passersby to catch some rays, via full-spectrum light, on cloudy days

MISCELLANEOUS
Senior Living: Thoughtful gifts are always appreciated
Entertainment items — keep in mind physical limitations such as sight and hearing. Give large print books and crossword puzzles, a full spectrum light lamp, a folding lap table or desk, books on CD, or a headphone designed to receive TV broadcasts. Purchase a CD featuring music from their era.

Yes, you are! Yes, you can!
Those are my punctuated responses to those who say, “Oh, I’m not creative,” or “I could never do that.” Everyone has creativity. It’s our birthright. Here’s how you to connect with your creative side: Pick one. It only takes a minute!

introducing…the new golden motors cd…
Well, we’re down in the bottom of the winter trough here in the Valley–about ten days til the Solstice.  It was too cold to hit the garage studio this last week and for about three days I went without my full spectrum light, which is right here on the countertop blasting me while I doodle, scribble, and strum.  And after going those three days, I felt like I had neoprene wrapped around my brain.  Must highly recommend the light treatment for foggy valley dwellers.

Related posts:

1. Full-Spectrum Light (issue 49)
2. Full-Spectrum Light (issue 17)
3. Full-Spectrum Light (issue 48)

HEALTH – EYECARE
15 Routines to Enhance Visual Fitness
Make sure you have good lighting while reading or studying. Whenever possible use natural or full-spectrum lighting.

WORK BETTER
Darien’s Founding Father Lights the Way to the Future
Kelley is interested not just in energy savings but also the quality of lighting. He favors full-spectrum lighting for the natural colors and the clear definition of objects in that type of lighting. “I’m heavy on full-spectrum,” he said. “It’s beautiful light and, to me, it fits all the bills.”

REPTILECARE
How to Care for a Long Tail Lizard
The natural habitat of long tail lizards can be found in Southeastern Asia and would generally be a bamboo forest or grassy area. Owning a long tail lizard can be a very rewarding experience if the animal is cared for properly. Light the tank using a full-spectrum light. This is necessary for the lizards to survive and can be purchased at your local pet store.

HEALTH
Sunny outlook
At some point next month, the idea that winter is really and truly here will hit you like a big, sloppy snowball to the face. And even though it will seem as if a moment ago you were sharing drinks with your friends on the deck or watching your kids frolic through a sprinkler, you’ll soon find yourself hiding under a quilt, worrying about snow shovels, frozen pipes and four more months of gray skies. Rather than mope, try these techniques to keep the doldrums at bay and keep summer alive in your home

Feeling S.A.D.? Follow these Tips to Beat the Winter Blues
If your room is dark and that is what makes you less active at home, then you can install full-spectrum light bulbs in every room of your home in order to mimic the sunshine. Full-spectrum high-quality beaming light is vital when there is a short supply of natural sunlight. It will help you to get a better sleep, mental clarity, improved concentration, good mood, plus a stronger immune system.

Darkening Days
The early winter has a remarkable effect on me. I feel more tired, less excited by normal activities, and less likely to seek out or attend social activities. I often feel downright miserable.

Need a Boost of Energy?
Natural Energy Boosters: Use natural full spectrum light bulbs Replace your lights in your living room and bedroom with these bulbs to mimic the sun. Its as close as you’re going to get to the real thing when you’re at home. Not only will it give you a feeling of sunlight but it will help with eye strain and promote well being.

Don’t Be Such A Grinch: 10 Tips to Happier Holidays
Lots of people are affected by Seasonal Affective Disorder or the winter blues. Winter is rough– it’s gray, days are short, sunlight is weak and we are in a type of hibernation. To have to keep working and ‘producing’ during this time is challenging. Supplement with a B-complex, St. John’s Wort and/or SAM-e; install full spectrum light bulbs; get outside to let sunlight in your eyes and the top of your head– daily.

Related posts:

1. Full-Spectrum Light (issue 16)
2. Full-Spectrum Light (issue 21)
3. Full-spectrum lighting (issue 9)

ART
Walk In Light Sculpture to combat winter blues from James Yamada
American artist James Yamada will create a dramatic installation entitled The summer shelter retreats darkly among the trees, the first artwork in Parasolstice – Winter Light; a series of outdoor projects at Parasol Unit. During the darkest months of the year, visitors will be encouraged to enjoy the health benefits of exposure to bright light by sitting inside the sculpture.

HEALTH
Seasonal Affective Disorder: How to minimize it early on
SAD is seasonal problem that affects about 2-5% of Canadians and is 8x more common in women especially in their 20’s and 30’s.  The number of people over 65 suffering from this disorder is lower, with the rate beginning to decline around the fifties. 

Light: Medicine for Today
Light, seasonal, natural or artificial is a key factor in our ability to be healthy and effective whereas lack of proper light has been shown to lead to SAD, illness, growth and even addiction.

Cold Weather Running
So, I bought a full spectrum lamp (known colloquially as a “Happy Lamp”) that essentially puts out sunlight. When I get up, I make my coffee, then sit in front of that bad boy while I enjoy my drank. Within 20 minutes, I feel like noticeably more energetic and motivated to get out the door.

Sound Asleep Curtains Review
If you sleep at night, which most people do, try to get at least 3o minutes of full spectrum light during the day, especially first thing in the morning. This light will cue your body to induce sleep at night.

Hopeful but Funkified
I am buying one of those full-spectrum lights for people with Seasonal Affective Disorder. I always get “the blues” in winter, but some years I have had full-blown depression which coincided with the turning of the seasons, and I just will not let that happen this year.

Ten Tips for Staying Healthy This Winter
Even a short stint out in the sun can help your mood, enhance your sleep, and help you feel like you don’t live in a cave. If you struggle with seasonal depression (Seasonal Affective Disorder, or SAD) get a full spectrum light and spend some time in front of it. 

PLANTCARE
Moso seedling troubles, help please – Bamboo Forums
If you want to grow them indoors, I would first suggest natural light from either a south or east facing window. If you don’t have that, I would suggest a full spectrum light, or commercial light such as hps or metal halides which help them stay healthy.

Related posts:

1. Full-Spectrum Light (issue 52)
2. Full-Spectrum Light (issue 47)
3. Full-Spectrum Light (issue 41)

HEALTH
(Health) News: 5 Natural Ways to Beat the Winter Blues
The days are getting shorter. Fall has arrived in all its resplendent beauty. While the changing colors are lovely, insufficient daylight may find you down in the dumps and more tired than usual. The Cleveland Clinic estimates that at least 10 to 20 percent of the population suffers from some sort of seasonal depression brought on by shorter days

Depression: Sunshine, Food, Exercise and Supplements Work Better Than Drugs
When the eyes are exposed to natural sunlight or full-spectrum light, the pituitary gland, thyroid gland, adrenal glands, ovaries, testes, pancreas, liver and kidneys all function better, according to the numerous studies presented in these two books. Full-spectrum light includes a balance of wavelengths from all colors of the visible spectrum plus ultraviolet and infrared. On the other hand, cool white fluorescent bulbs, which are now used for the great majority of interior commercial lighting, have strong yellow, but are very deficient in most of the other wavelengths, with no ultraviolet or infrared.

Someone Is Sleeping In My Bed
The shorter days are also a bit of a mess.  I get cranky (well, crankier) in the darker months, so I got myself a Varilux work light.  If you’re not familiar with them, they are very high-efficiency fluorescent lights that give the full spectrum. They say the free-standing lights aren’t bright enough to claim to fight seasonal affective disorder (SAD), but I think it helps a little.

WORK BETTER
Lighting plays an important role in workplace productivity
Besides the fact that injuries can cost quite a bit in terms of healthcare and disability costs, keeping workers healthy increases productivity in any kind of workplace. Human health is bound up in many factors, not the least of which is psychological. That is why this time of year, health and safety departments need to take into account the effect that lighting and weather have on workforces.

PLANTCARE
Indoor Gardening Part I
As someone who is relatively sure they suffer from SAD (seasonal affective disorder) but has never actually been diagnosed, I have gone through many yearly obsessions in the winter at a desperate attempt of keeping my mind off how vitamin D deprived I am.

Propagation of a schefflera plant
The upper part of this plant is extremely healthy and constantly produces new buds, stems, etc. The lower part of the plant is starting to look a bit sad, and since the whole thing has begun to curve and loop around sharply, I have it on supports in a large pot under a full-spectrum light.

PHOTOGRAPHY
Agua Nueva Agate Designer Cut Cabochon
These photos were taken under full spectrum light, natural sunlight being the best way to view it, but the full spectrum light that I use does replicate that well.

BIRDCARE
African Grey Parrot
I brought home a Congo African Grey last month; he/she is now about 4 1/2 months old and seems to be doing very well. Is on a primarily pelleted diet (mix of Harrison’s and Zupreem) and absolutely loves fresh veggies and other foods such as scrambled egg. I have a full spectrum light on for part of the day and the bird has also had a vet visit (I work at an avian vet) and will be going back next week for some blood testing

MISCELLANEOUS
How To Look Glowing In Any Light Conditions
Light has another important role in beauty–the beauty that comes from feeling happy and healthy. Research on light has shown that the amount of light most of us experience from day to day is inadequate for keeping us healthy. 

Related posts:

1. Full-spectrum light (issue 31)
2. Full-Spectrum Light (issue 52)
3. Full-Spectrum Light (issue 40)

HEALTH
Retirees bask safely in artifical sunlight
When he feels like it, Terence Bredin, 82, can put on his shorts, grab a straw hat and head to the beach to soak in some rays — without leaving the building where he lives. The computer and light system technology reproduces the sun’s full spectrum, without the harmful effects of UV rays — allowing people to bask without tanning or burning. The system includes a background sound system of breaking waves, rustling palm trees and tropical birds.

The Healing Path
Two things come to mind when I think about spending the winter months inside: 1) We can look forward to more colds from breathing recycled dry air that dehydrates our nasal passages. We also come in contact with germs and bacteria, which grow freely in the warm climate. 2) We do not get the full spectrum light that we get from being in the sun and this causes many to come down with a depression called SAD (Seasonal Affective Disorder).

Lighten Up to Combat SAD Symptoms
For those who suffer from seasonal affective disorder, the symptoms of depression are more acute at this time of year. A report by the Lighting Research Center in New York makes it clear that people need bright days and dark

Tips on how to head off the winter blues
Millions of people hate to see the “change-your-clock” Sunday come along. They know that shorter days of sunlight can bring on SAD (Seasonal Affective Disorder), but like it or not, we make the change tonight. What is SAD and what are some of its symptoms and solutions? Get as much light as you can, real daylight or maybe a full-spectrum light.

Beating the Winter Blues: Seasonal Survival for Sensitive Souls
For those affected by the milder winter blues, consider using full-spectrum light bulbs throughout your home or office, particularly in the spaces where you sit for longer periods of time.

HOME DECORATING
Basement Lighting Tips
Since you are cut-off from natural sunlight in the basement, you should give serious consideration to full-spectrum light fixtures (they used to be known as grow-lamps) that simulate natural sunlight and usually provide a warm sense of well-being particularly to those suffering from seasonal affective disorder (SAD).

PLANTCARE
Growing Dwarf Rangpur Lime
Citrus trees love sun. Place your Rangpur lime in the sunniest spot your home has. If you don’t have a window that receives direct sunlight, supplement the sunlight with a grow light or full-spectrum light.

PHOTOGRAPHY
How To Take Good Pictures Of People And Pets
Whenever possible, always use natural light. If using indoor lighting, try to use lamps with full spectrum light bulbs. Try to avoid low ceiling light as this creates bad shadows.

MISCELLANEOUS
As long as you hate, there will be people to hate
The Sun This is our most important energy source. Through light all the seven color energies flow from the sun’s rays to the earth. People, animals, plants, minerals, water and our chakras receive energy from the sun’s light. (If you are not able to enjoy the sun for a few hours daily, add a quality full spectrum light bulb to a light source in your work area or in a lamp at home.)

Related posts:

1. Full-Spectrum Light (issue 17)
2. Full-Spectrum Light (issue 52)
3. Full-Spectrum Light (issue 49)