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Navigating the Autumn Transition: Mood, Energy, and Seizure Management Guide
Autumn offers many simple pleasures, such as walks in the crisp air, changing colours in the trees, and quiet, cosy evenings. However, after an intense summer of heat waves and continuous blue skies, this sudden shift to colder temperatures and darker evenings may prove a trickier adjustment than we’re used to.
The harsh reality for many is that seasonal changes can seriously affect mood and energy levels, and for people living with epilepsy, it can affect much more.
Sunlight, SAD, and Fatigue
Much of our health, including our hormones, body temperature and sleep cycle, is controlled by our body’s internal clock, also known as the circadian rhythm. While the circadian rhythm can be influenced by a number of external factors, it is significantly impacted by natural light.
As natural daylight hours reduce during autumn and winter, our internal body clock can become unbalanced, which in turn impacts mood, energy levels and more.
Many of us notice changes in our mood during the winter months. In more serious cases, though, this hormonal disruption can lead to depression-like symptoms such as persistent sadness, low energy, irritability, and shifts in appetite.
When these symptoms occur, it may be due to Seasonal Affective Disorder (SAD).
Seasonal Affective Disorder (SAD) is a type of depression tied to changing seasons. Its symptoms typically begin in autumn or winter and improve as spring and summer arrive.
Not only is mood affected by SAD, but it also directly impacts sleep, leading to reduced energy levels and longer sleeping hours. We know that lack of sleep and poor sleep quality are common seizure triggers; thus, people with epilepsy need to be especially aware of this condition.
How can we combat SAD?
Home Treatments
In serious cases, treating SAD may require professional medical attention. However, you can make a few simple changes at home to help combat its symptoms.
Consistent Sleep Schedule
Firstly, addressing your sleep schedule is crucial for managing SAD and protecting yourself against seizures.
Light signals to our body that it’s time to wake up, prompting it to reduce melatonin production (the sleepy hormone). Therefore, a lack of sunlight during winter months can disrupt this process, making us feel tired for longer.
Although tiredness may make this difficult, try to maintain a strict bedtime schedule.
Go to bed and wake up at the same time every day, even on weekends. It may also help to introduce a wind-down period in the evenings. This could involve dimming the lights a while before bed, staying away from bright screens such as your phone or TV, and doing some light stretches to relieve physical tension that builds up during the day.
Winding down in such ways can help you to fall asleep quicker when you go to bed, contributing to a better quality of sleep.
For people with epilepsy whose seizures are triggered by tiredness, taking extra safety measures at night is very important.
Using overnight monitoring, such as the NightWatch+ by Epilepsy Alarms UK, can offer vital support. The NightWatch+ continuously monitors heart rate, flagging any anomalies during sleep and immediately alerting caregivers, helping ease bedtime anxiety so you can focus on having a restful night.
If your internal clock is disrupted when the season changes, a consistent sleep schedule paired with peace of mind will help to realign it, improving your energy levels and mood.
Light Therapy
A popular treatment for SAD is light therapy. Light therapy involves the use of a special lamp set at a specific intensity that mimics early morning sunlight.
It is recommended by the NHS to sit by these lamps, also known as light boxes, for around 30 to 60 minutes each morning to help regulate your internal body clock.
Using a light box regularly and consistently has been shown to improve mood and noticeably relieve symptoms of SAD.
Since many individuals with epilepsy often manage multiple anti-seizure medications, non-medicated treatments such as light therapy are quite appealing.
However, although light therapy is considered safe for the average person, extra caution should be taken if you have epilepsy and are considering light therapy.
If you have photosensitive epilepsy, exposure to certain intensities of light can trigger a seizure. Please consult your GP before starting this treatment.
If light therapy isn’t suitable for you, try embracing natural daylight instead, even on cloudy days. While going outdoors in winter might not sound appealing, spending time in natural light is the best way to regulate our circadian rhythm.
You don’t need to stay outside for an extended period of time; even just 10 minutes a day can help. If it’s truly too cold to stay out any longer, you can encourage the natural light into your home by opening your curtains as soon as you wake up and keeping your windows clean and sills free from clutter.
Diet and Exercise
Not all treatments for SAD have to do with the seasons. For example, since SAD directly impacts mental health, you can do things that contribute to a healthy mindset all year round, such as placing more focus on diet and exercise.
When we are physically active, our brain releases endorphins and serotonin, also known as the feel-good chemicals. As stated in the name, these chemicals are natural mood-boosters that help reduce stress and leave you feeling more energised.
Any type of exercise helps; the key is choosing something you enjoy and doing it regularly.
If your seizures are not fully controlled, always exercise in the presence of a friend, family member, or anybody who knows how to help in the event of a seizure.
On top of exercise, a healthy diet is a great way to improve your mental health.
Many of us enjoy eating well in the summer, but during winter, it’s much easier to reach for comfort food. However, plenty of winter recipes also promote healthy eating, such as homemade soups or hearty stews.
The best recipes for combating SAD incorporate foods rich in vitamin D, something we naturally lack as sunlight exposure decreases.
For instance, mushrooms are packed with vitamin D and make a great addition to broths, creamy soups, or vegetable stews. You can also swap out water or cream for fortified dairy or plant-based milks for an extra vitamin D boost.
By taking proactive steps to combat symptoms of SAD before autumn begins, we can set ourselves up to enjoy the upcoming seasons instead of dreading them.
Our mindset is just as important as the physical steps we take to stay healthy. Try looking for things you enjoy about the autumn and winter months, whether that’s cosy evenings at home with a hot drink or brisk winter walks with friends.
If you notice changes to your mood, sleep, or seizure frequency as the seasons change, please reach out to your GP or healthcare provider.
Equally, if you are worried about your mental health this winter, please don’t face it alone. Reach out to trusted friends and family, or one of the helplines listed below.
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