Spring has been an interesting season, to say the least. We have not only endured cold winter chills, but also fought against major seasonal shifts in the past couple of months. Most of us were probably ready to jump on the wagon of doubt, worrying about whether we could ever feel the warmth of the sun on our skin again. Even though the sun’s rays have been pampering our senses a lot more frequently, it may still be difficult to adjust to the juicy spring weather.
As the renowned poet T.S. Eliot writes,
April is the cruelest month, breeding
Lilacs out of the dead land, mixing
Memory and desire, stirring
Dull roots with spring rain.
Adjusting to change is hard and harder, especially if you are a student. Springtime can feel like being stuck in rush hour traffic in Istanbul. You know you have a million things to cross off your to-do list but you are simply stuck and exhausted. Midterms, class projects, spring festivals, and taking care of class credits for graduation can ring the alarm bells for many students. Not too sweet for spring, right?
Here are some tips as to why feeling a little off than usual is actually a common occurrence around spring time and some practical steps you can take to overcome this feeling so that you can spring forward to new beginnings.
Why our energy levels might plummet in spring
Have you been having trouble sleeping since spring arrived? Do you feel more irritable than usual?
Chances are that your body is just trying to adjust to the new season. Researchers indicate that the changes in the air quality, light-dark cycles, and temperature may affect mood in ways that interfere with people’s energy levels, sleep patterns and even their appetite. Moreover, as research on chronobiology (the study of biological rhythms/cycles in living organisms) also suggests, our bodies are highly sensitive to environmental changes including seasonal ones.
Circadian rhythms and seasonal shifts
We all follow a 24-hour cycle that respond to changes in the environment such as an increase in temperature, humidity or light exposure. One of the biggest roles that our circadian rhythms play in our bodies is keeping our sleep-wake cycles and hormones in check. Furthermore, as research shows, abnormalities in circadian rhythms have been associated with various sleep and mood disorders.
Since our circadian rhythms are directly influenced by factors such as sunlight, transitioning into spring might feel awkward for our bodies and minds. Considering the fact that getting quality sleep is already difficult enough for students, the transition into a new season may come as a double whammy. Thus, it is very important to set a regular sleep-wake cycle to re-adjust to the new season.
Consider these 3 tips to set a new routine:
Try to get to bed around the same time every day, even on the weekends
Enjoy sunshine in the morning and avoid too much screen time close to your bed time
Prioritize and plan ahead so that you will have time to relax at night
Practical ways to raise your energy levels in spring
Here are some practical steps that you can take to help you increase your energy levels in spring and all the way into summer.
Move your body – If you are at school, try walking around campus during your lunch break. Simply raising your heart rate by doing an exercise that you enjoy will help you feel better.
Incorporate complex carbohydrates into your diet – The brain primarily relies on glucose for energy (even at rest, it accounts of 20% of energy consumption). You may be able to prevent low mood by adding carb-rich foods like whole grain bread, fruits and vegetables to your meals. Moreover, researchers have suggested that following a low-carbohydrate diet for a week is associated with anger, depression and tension. So, experimenting with carbohydrates may prove beneficial to ward off low mood. Just make sure you balance your carbs with protein (eggs, chicken, yogurt, peanuts) for sustainable energy.
Decorate your dorm/room/office with light colors – If you have to work in closed spaces all day long, getting enough sunshine might be difficult. A little splash of color might actually improve your mood during the day.
Experiment with essential oils – There is some evidence that inhalation of essential oils such as lavender, ylang ylang and melissa might improve anxiety and stress levels (for example, fill the top dish of an oil burner with water and 6-8 drops of lavender oil. Then place a tea light underneath to vaporize your essential oil). If you are especially prone to experiencing low mood and increased stress during spring time, you might want to experiment with different essential oils to cope with changes regarding your spring schedule.
REFERENCES
- 1. The Waste Land by T.S. Eliot (1922)
- 2. American Psychiatric Association. (2008). "Let’s talk about facts: Seasonal-affective disorder", www.healthyminds.org
- 3. Williams, N. (2006). "10 tips on seasonal affective disorder", Practice Nurse, 32(6), 26-27.
- 4. Van Der Watt, G., & Janca, A. (2008). "Aromatherapy in nursing and mental health care", Contemporary Nurse: A Journal for the Australian Nursing Profession, 30(1), 69-75.
- 5. Roecklein, A., K., & Rohan, J., K. (2005)."Seasonal affective disorder: An overview and update", Psychiatry (Edgmont), 2(1), 20-26.
- 6. Benton, D., & Nabb, S. (2003). "Carbohydrate, memory and mood", Nutrition Reviews, 61(5), 61-67.