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Autumn blues: how to survive without the sun?

Learn how to compensate for the lack of sunlight.

Fatigue, irritability, loss of strength, trouble sleeping. If you find one or more of these symptoms, you may be missing ... light?

The connection between malaise and seasonal lack of sun is not obvious, so we would rather believe in another virus walking around the city than in the fact that we simply do not have enough light. Before drinking another batch of synthetic vitamins or antiviral drugs, read Philips Lighting's tips on how to survive without the sun in harsh autumn realities.

Why are we sad in the fall?

With each fall day, the sunlight becomes less and less: you leave the house - it’s still dark, you return - it’s already dark. The atmosphere is pumped by rapidly falling temperatures and a tarnished landscape outside the window. If during this period you notice a change in mood in a negative direction, you may have overtaken a seasonal disorder. At such moments, hands drop, and the body wants to go into energy conservation mode.

Only 34% of Russians have never encountered signs of autumn blues, according to the All-Russian Public Opinion Research Center. A bad mood is easily explained in terms of physiology. Light affects hormones. When it is light, cortisol or the hormone of vigor is produced, when it is dark, melatonin or the sleep hormone. That is why the amount of lost light per day affects our activity. On a gloomy morning, we want to sleep, but at night, because of the abundance of improper artificial light, we cannot fall asleep. Partly in the bad mood of the Russians, the weather is to blame: in Chita 284 sunny days a year, in Moscow only 114, in St. Petersburg 105. But even many of us spend nice days on the premises.

How to overcome autumn spleen with the help of light?

Phototherapy, or treatment with light, has a proven healing effect in the treatment of seasonal and non-seasonal depressions, "late falling asleep syndrome" and a number of skin diseases. During the session, the patient is exposed to bright light enriched in a certain part of the spectrum. Light therapy is also used to alleviate the symptoms of seasonal affective disorder that occurs at the junction of the seasons.

In the small Swedish town of Umeå, the issue of autumn spleen was resolved radically. The city energy company has installed special light panels at 30 bus stops that emit bright light. And just 5 minutes next to such a "solarium" can significantly improve the mood of citizens.

The first light room in Russia opened at the Novosibirsk Research Institute of Physiology and Fundamental Medicine. For treatment there, a method is used that combines sleep deprivation with light therapy. Philips Lighting LED lamps are installed in the room, which allow achieving the best result by suppressing the production of melatonin and other direct effects on brain activity.

How to help yourself cope with autumn blues at home?

Residents of Umea and Novosibirsk were lucky. But what about the rest? Unfortunately, scientists have not yet learned how to influence the length of daylight hours, but we already know how to control the light in our apartment or office. Years of research have proven that high-quality artificial lighting can compensate for the lack of sunlight. Thus, a group of scientists from the University of Groningen found that artificial light of a certain range is equally effective in treating seasonal effective disorders, as well as natural sunlight. Therefore, it is in our power to use its capabilities as efficiently as possible.

In autumn, the amount of artificial light exceeds natural lighting - we later turn off the light in the mornings and turn it on in the evenings earlier. Rapidly growing electricity bills do not add optimism. Poor or improperly selected light can aggravate the autumn spleen even more. For example, warm yellow lighting on a gloomy morning only strengthens the desire to lie down and oversleep all winter, and cold lighting in the evening before bedtime prevents the production of melatonin and leads to insomnia. The constant repetition of these errors gradually drives into melancholy.

Few people think that ordinary bulbs, to which we pay attention only when they burn out, can significantly improve the dreary autumn mood. But not all light sources are equally effective. The traditional incandescent bulbs, familiar to everyone, get very hot, they are characterized by high energy consumption and a short service life. Fluorescent lamps last longer and are more energy efficient, but are difficult to dispose of, since mercury and lead are contained inside the bulb. In addition, low-quality light sources may flicker, which negatively affects human health.

Recently, LED lamps have become increasingly popular. Their service life is much longer - 25,000 hours versus 1000 for incandescent lamps, and they consume electricity many times less - up to 95% compared to traditional light sources. LED lamps are environmentally friendly and do not require special disposal conditions. LEDs do not flicker, instantly turn on and do not heat up. The light from such lamps is as close as possible to natural light, but can have any color temperature. On a gloomy autumn morning, try using lamps with a cold light: it, like a cool shower, is able to refresh and invigorate. In the evening before going to bed, turn on the warm light: it warms, relaxes and sets you to sleep.

LEDs can be both the main sources of lighting, and additional decorative solutions. For example, using a flexible LED strip, you can give the feeling of a bed flying or create the appearance of sunlight coming from a window. LEDs are able to click to change the temperature from cold to warm, and thus become a tool to control their own mood.

Tips for choosing LED lamps:

For the bedroom, warm light is more suitable (with a color temperature of less than 3000K). Such lighting is conducive to relaxation, calm and contributes to the production of sleep hormone.

In places where you need to create a working mood - in the kitchen, in the office, in the office - use cold white light (with a temperature of more than 3000K). According to Philips Lighting, proper cold lighting in office rooms can increase the concentration of employees by 20%, affect their well-being, motivation and productivity.

Too bright or, conversely, dim light affects our mood. Therefore, choose lamps with the ability to control the light intensity. To change the brightness of lighting allows fixtures with a dimmer.

In the living room, bathroom, or any other room where you need warm and cold light, use Philips Scene Switch lamps. They allow you to change the color temperature of the lamp by simply pressing the switch button.

Not only light, but color is important?

Another way to deal with a bad mood is color therapy, which has long been practiced in Asia, Egypt and Persia. In the 1950s, Max Luscher, a Swiss psychotherapist who developed the Luscher color test, found that contemplation of certain colors can change the functions of some systems of the human body. For example, orange-red shades speed up the pulse and breathing and have an exciting effect. Blue shades, on the contrary, soothe.

In order to arrange a home color therapy session, it is not necessary to repaint the walls. You can use the Philips LivingColors line of fixtures with a choice of one of 16 million shades. Light sources vary in size and are suitable for any area of ​​the house. By placing several of these gadgets on the floor, table or shelves of a bookcase, you can achieve unique lighting effects. So, to create a peaceful mood and feel at the edge of the forest will help the green tint and audio with the sounds of nature. For a romantic date, choose pink and light jazz. Shades of mysterious purple or golden sunset color reminiscent of sunset can diversify home yoga classes. Try cheering up before the party with the red spectrum and dynamic music.

Light accompanies us from birth. But we rather perceive it as an integral given, often missing out on its functionality. But correctly selected lighting solutions can greatly decorate our lives. The light can become a bright antidepressant, with which even the dullest time can not spoil your mood.


Photo: istockphoto.com

Watch the video: The Moody Blues -- Forever Autumn (February 2020).

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