Gloomy Days And Sleep: A Tough Combination?

Gloomy days can have a significant impact on our sleep patterns, and it's not just the rain that affects our desire to stay in bed and snuggle under the covers. The lack of light on gloomy days is the main factor that makes us feel lethargic and down. Our bodies rely on sunlight to signal our internal clocks that it's time to wake up, and without this bright morning sunlight, we can feel sluggish. Light inhibits the secretion of melatonin, the hormone that makes us sleepy. When it's gloomy, our bodies continue to produce melatonin even after we wake up. Serotonin, which enhances our mood, is also produced when we are exposed to sunlight, so we tend to produce less of it on gloomy days.

Lack of sunlight and its effects on melatonin and serotonin production

Light and darkness trigger the release of hormones in our brains. Sunlight entering our eyes stimulates the parts of our retina that cue our brain to produce serotonin. Serotonin is a neurotransmitter hormone that regulates mood, emotions, appetite, digestion, and sleep. It also plays a role in the physiological processes of the body, such as social behaviour, learning, cognition, memory, cardiovascular function, and sensorimotor function.

When there is a lack of sunlight, serotonin production is reduced, which can lead to a higher risk of major depression with a seasonal pattern (formerly known as seasonal affective disorder or SAD). This is a form of depression triggered by the changing seasons, and it is more likely to occur during the winter months when the days are shorter.

Serotonin is also a precursor to melatonin, which is a hormone that regulates our sleep-wake cycle. Our bodies produce melatonin in response to darkness, and it puts us "into a state of quiet wakefulness that helps promote sleep." As with serotonin, our bodies produce melatonin locally in various parts of the body, including the pineal gland, photoreceptors of the retina, the gastrointestinal tract, and the skin.

The body's sleep-wake cycle is affected by the amount of light (natural and unnatural) we are exposed to and the related production of these hormones. Therefore, it is recommended to keep the lighting low as you approach bedtime and avoid exposure to blue and green light from electronic devices within a few hours of going to sleep.

To boost serotonin and melatonin levels naturally, it is essential to get exposure to natural light, especially in the morning. This exposure to morning daylight, without sunglasses, advances our circadian clock, stimulating melatonin production earlier in the evening and making it easier to fall asleep.

Seasonal affective disorder (SAD) and its link to depression

Seasonal Affective Disorder (SAD) is a type of depression that occurs during certain seasons of the year, most often during the fall or winter. SAD is characterised by a recurrent seasonal pattern, with symptoms lasting about 4–5 months out of the year. The signs and symptoms of SAD include those associated with depression, as well as disorder-specific symptoms that differ depending on the season.

The symptoms of SAD during the fall and winter months include:

• Oversleeping (hypersomnia)
• Overeating, particularly with a craving for carbohydrates, leading to weight gain
• Social withdrawal (feeling like "hibernating")
• Persistent sad, anxious, or "empty" mood most of the day, nearly every day, for at least 2 weeks
• Feelings of hopelessness or pessimism
• Feelings of irritability, frustration, or restlessness
• Loss of interest or pleasure in hobbies and activities
• Decreased energy, fatigue, or feeling slowed down
• Difficulty concentrating, remembering, or making decisions
• Physical aches or pains, headaches, cramps, or digestive problems that do not have a clear physical cause and do not go away with treatment

During the spring and summer months, SAD symptoms include:

• Trouble sleeping (insomnia)
• Poor appetite, leading to weight loss
• Restlessness and agitation
• Violent or aggressive behaviour
• Feelings of guilt or worthlessness
• Persistent sad, anxious, or "empty" mood most of the day, nearly every day, for at least 2 weeks

The exact cause of SAD is not known, but it is thought that shorter days and less daylight may trigger a chemical change in the brain, leading to symptoms of depression. Specifically, reduced levels of serotonin, a brain chemical that helps regulate mood, have been observed in people with SAD. Sunlight affects the levels of molecules that help maintain normal serotonin levels, and shorter daylight hours may prevent these molecules from functioning properly, contributing to decreased serotonin levels in the winter.

Vitamin D deficiency may also play a role in SAD, as vitamin D is believed to promote serotonin activity, and the body produces vitamin D when exposed to sunlight. With less daylight in the winter, people with SAD may have lower vitamin D levels, further reducing serotonin activity.

Additionally, studies suggest that SAD may be related to altered levels of melatonin, a hormone important for maintaining the normal sleep-wake cycle. People with SAD during the fall and winter months produce too much melatonin, which can increase sleepiness and lead to oversleeping. In contrast, people with SAD during the spring and summer months may have reduced melatonin levels, consistent with long, hot days worsening sleep quality and leading to depression symptoms.

SAD can be effectively treated with light therapy, vitamin D supplements, psychotherapy, and antidepressant medication. Light therapy involves sitting in front of a very bright light box (10,000 lux) every day for about 30–45 minutes, usually in the morning. Psychotherapy, specifically cognitive-behavioural therapy (CBT), can help people with SAD by teaching them new ways of thinking and behaving and changing habits that contribute to depression. Antidepressant medications can also be effective in treating SAD when used alone or in combination with talk therapy.

The comfort of rain sounds and their impact on sleep quality

Gloomy days can indeed induce sleepiness, but the primary cause is not the rain itself, but the lack of sunlight. Sunlight inhibits the production of melatonin, the hormone that makes us sleepy. On gloomy days, our bodies continue producing melatonin, making us feel lethargic.

Rain, however, has a comforting and soothing effect on its own. The rhythmic pitter-patter of raindrops is considered "pink noise," a category of relaxing background noise that has been shown to improve sleep quality. The sound of rain can lower stress hormones, reduce anxiety levels, and create an environment conducive to quality sleep.

The impact of rain on temperature and humidity also plays a role in enhancing sleep. The cool and refreshing atmosphere that rainy weather brings can be especially conducive to a comfortable night's sleep.

In addition to the sound of rain, the scent of rain can also induce sleepiness. The earthy smell of rain is produced when a substance called geosmin interacts with plant oils present in the soil. The musky scent is soothing and can induce sleep.

Rain sounds have a comforting and relaxing effect, creating an atmosphere that promotes calmness and improves sleep quality. Whether it's the gentle pitter-patter of raindrops or the soothing scent of petrichor, rain has the power to transform a gloomy day into an opportunity for relaxation and improved sleep.

Environmental factors that contribute to gloomy days and oversleeping

Gloom is characterised by a low level of light, which causes physiological and psychological effects. Gloomy conditions can arise due to low cloud cover, which causes an overcast sky. This occurs annually in Southern California, where it is known as June Gloom. Anticyclones can also cause gloom-like conditions by remaining stationary and causing a haze and layer of stratocumulus clouds.

The lack of light associated with gloomy days can cause a decrease in serotonin production and an increase in melatonin production. Serotonin is a hormone that enhances mood, while melatonin is a hormone that makes us sleepy. Therefore, the hormonal changes caused by gloomy days can contribute to oversleeping.

In addition to the lack of light, other environmental factors can also contribute to oversleeping. These include:

• Sleep disorders such as sleep apnea, a breathing disorder that disrupts the normal sleep cycle
• Medical conditions such as depression, diabetes, and heart disease
• Use of certain substances, such as alcohol or prescription medications
• Lifestyle factors, such as diet and exercise habits
• Age and activity level

It is important to note that oversleeping can also be a sign of an underlying health condition. Therefore, if you are regularly sleeping for more than 8 or 9 hours per night and still feeling tired, it is recommended to consult a healthcare professional.

Strategies to combat sleepiness on gloomy days

Gloomy days can make you feel lethargic and sleepy. This is due to the lack of bright morning sunlight, which is usually responsible for kicking off our day and suppressing the production of melatonin, the hormone that makes us sleepy.

Get Some Sun

Sunlight affects your body's internal clock. Getting some sunlight during the day will keep you awake and encourage quality sleep at night. Open the blinds or take a walk outside to expose yourself to natural light. If you know it's going to be gloomy, consider sleeping with your curtains or blinds open to let in any available light.

Turn on the Lights

Environments with dim lighting can aggravate fatigue. Exposure to bright light can reduce sleepiness and increase alertness. Turn on the lights or, if possible, sit near a window to benefit from natural light.

Eat a Healthy Breakfast

Eating a nutritious breakfast can help energize you and improve your alertness throughout the day. Opt for a light and healthy breakfast that includes sources of healthy energy, such as boiled eggs, chicken, berries, nuts, vegetables, and whole grains.

Exercise

Regular physical activity can boost your energy levels and improve your sleep quality. Even a simple 15-minute walk or some light stretching can make a difference. If you're feeling sleepy, try taking a short break to move around and get your blood flowing.

Take a Nap

If you're feeling sleepy during the day, a short nap of 15-30 minutes can give you the energy boost you need to power through the day. Just be sure to set an alarm so you don't oversleep! Napping too late or for too long can disrupt your nighttime sleep.

Stay Hydrated

Dehydration can lead to feelings of fatigue and tiredness. Make sure to drink plenty of water throughout the day, especially after exercising, to stay hydrated and maintain your energy levels.

Caffeine in Moderation

Caffeine is a stimulant that can help you stay awake and improve your alertness. However, too much caffeine can lead to overstimulation and jitters. Enjoy your coffee or tea in moderation, and switch to decaf beverages later in the day to avoid disrupting your nighttime sleep.

Avoid Smoking and Excessive Alcohol Consumption

Nicotine and alcohol can disrupt your sleep. While alcohol may make it easier to fall asleep initially, it can disrupt your sleep later in the night. Similarly, nicotine can stimulate your body in ways that interfere with your sleep quality. It's best to avoid or limit these substances, especially close to bedtime.

Practice Good Sleep Hygiene

Maintain a consistent sleep schedule, create a comfortable and distraction-free bedroom environment, and establish a relaxing bedtime routine. These practices can improve your sleep quality and help you feel more rested during the day.

Manage Stress

Stress can drain your energy and contribute to sleepiness. Incorporate relaxing activities into your day, such as exercise, yoga, listening to music, spending time with loved ones, or reading. Consider stress management techniques like counselling or cognitive behavioural therapy to ease anxiety and improve your sleep.

Keep Your Workspace Bright

If you work in an office or at a desk, try to get some natural light by opening the shades or sitting near a window. Sunlight can increase alertness and improve your energy levels. If there are no windows available, consider using a lightbox to emit a low level of UV light and help regulate your wake cycle.

Listen to Upbeat Music

Listening to upbeat music can be an effective way to wake up your brain and improve your alertness, especially when combined with other strategies like increasing lighting and taking short breaks. Check with your employer first to ensure it's permitted and won't interfere with your work.

Eat Light and Healthy Meals

Heavy meals and sugary snacks can make you feel sluggish and contribute to sleepiness. Opt for light and healthy meals that provide sustained energy. Include healthy sources of energy in your diet, such as whole grains, nuts, and lean protein.

Get Up and Move

Sitting in one place for too long can worsen sleepiness. Get up from your desk periodically and take a short walk to get your blood flowing. If you can't leave your desk, try fidgeting or doing some simple stretches to keep your body active.

Seek Professional Help if Needed

If you constantly feel tired or if your sleepiness interferes with your daily life, consider consulting a healthcare professional. They can help identify any underlying conditions, such as sleep apnea or restless leg syndrome, and provide appropriate treatment or advice.

Frequently asked questions