Dr. Sanam Hafeez Archives

That post-summer sluggishness usually kicks in every October as we head into fall.

The temperatures drop and the one thing that makes winter’s rapid approach evident regardless of climate is the loss of daylight. For many, this loss of daylight also leads to a loss of energy, an uptick in short temper and even bouts of depression.

So how can we ease into the rapidly approaching winter months?

Dr. Sanam Hafeez, an NYC based licenses clinical psychologist and faculty member at the prestigious Columbia University Teachers College, offers practical tips to prepare for the clock change.

Before we get into the tips, it’s important to understand the clock change’s impact on our brains and therefore our bodies, so we understand what is actually going on.

Hafeez explains that a cell in the retinas of our eyes contains a pigment that gets activated in the sunlight which then regulates our bodies biological functions. This daily process triggers another gland called the pineal gland which is in charge of melatonin secretion, she adds. It peaks at night and wears off by daylight.

“In simpler terms, the less light exposure we get, more out of whack we feel,” Dr. Hafeez sums up.

According to Dr. Hafeez, the following simple adjustments leading up to the clock falling back can make a significant difference for those who don’t struggle with more severe depression or bipolar disorder.

1. Avoid alcohol.

When the clocks are turned back in the fall, many bars stay open an additional hour. This is typically celebrated by people in their 20’s and 30’s who only pay for it the next day opting to sleep away their Sunday. Drinking alcohol before turning back the clocks can add more sluggishness the next morning. “Even with just a one-hour clock change, our body’s circadian rhythm is thrown off making our brains a bit confused. Alcohol only heightens these effects,” explains Dr. Hafeez. Imagine the double whammy of a hangover after the fall back clock change?

2. Enjoy physical activity during the daytime.

The more time spent outside in the daylight doing physical activity, the less sluggish you will feel once the clocks fall back. Fall is a great time to powerwalk or go for a run. If you’re an early riser then you will love the earlier sunrise at least for the next few weeks.

“A lot of people shift their exercise routines to include more high energy group workouts in the evenings to give themselves something to look forward to as a way to shake off the workday.

“You really want to pay attention to when you feel most energized and align your exercise to that,” suggests Dr. Hafeez.

3. Don’t sleep in. Go to bed earlier instead.

In the days leading up to the clock change, add extra “wind-down” time before bed and get to bed an hour earlier. On the Sunday morning of the clock change, people mistakenly opt to sleep in.

You really want to stick to the same wake-up time while getting to bed earlier. That’s the key according to Dr. Hafeez.

“People think they are gaining an hour of sleep, they’re not because at bedtime they’re losing it,” explains Dr. Hafeez. “When you keep the wake-up time and get to bed earlier that extra hour isn’t felt as much the next day,”

4. Avoid watching the news before bed.

People think that getting to bed an hour earlier means it’s ok to watch TV in bed before sleep.

TV or any kind stimulates the brain. Your favorite show causes you to focus when you’re trying to shut down stimulation. The news is even worse.

You get wrapped up in the doom and gloom watching the news.

“If you want to really make sure you still wake up refreshed, opt for tranquil music or guided meditations available on YouTube or an app, recommends Dr. Hafeez.”

5. Plan ahead! Consider taking Monday off!

For those who find their mood is negatively impacted after the fall clock change, consider taking Monday off and make it about self-care.

Waking up early, taking advantage of the early light, enjoying a healthy breakfast, getting a massage or catching up on reading, tidying and whatever you feel necessary to feel good, do it. “

People can feel the effects of the clock change for up to 3 weeks. Taking a day off to focus on your own well-being can become a nice post clock change ritual,” she says.

For many people the end of summertime means back to school and back to the grind. Companies launch into their 4^th quarter which means the summer slack off season is done and it’s time to get serious as we close out the end of the year. Between the dip in temperatures, shorter days, work and family demands, it’s no wonder people feel sad to part with summer. We connected with Dr. Sanam Hafeez, Neuropsychologist and Teaching Faculty at Columbia University in New York City to explain why people get the post summer blues.

We also offer some things to do to boost the mood as we say goodbye to summer and hello to fall.

1. Ease into the routine.

A lot of people expect to hit the ground running immediately after Labor Day. Allow yourself a solid two weeks to a full month to get back into the swing of your fall routine. You can’t expect to go from a more relaxed summer mindset into a rushed pace. “A lot of people make the mistake of going from summer ease to fall hustle and they end up running themselves down leading to a cold. You want to get a realistic handle on the fall routine and make decisions about how much to take on. Planning ahead helps,” explains Dr. Hafeez.

2. Go outside and play anyway!

The fall means a break in humidity and beautiful crisp air. It’s common to go from 80-degree temperatures to mid 60’s within a month. You can still enjoy your deck, barbecuing, reading in a lounge chair, having a catch in the yard, or going for a walk in nature. “Get outdoors and avoid spending weekends in hibernation which only makes people feel lethargic and depressed,” advises Dr. Hafeez who has been featured on national TV talking about Seasonal Affective Disorder.

3. Get things done that you put off during summer.

Before the weather takes a turn for the cold and holiday hustle ensues, take advantage of the cooler fall temperatures by tending to things like, auto repairs, home projects, pet care, medical visits, and financial assessments. “When we make a decision to accomplish things we’ve put off and then follow through, we feel more in control and this reduces stress,” explains Dr. Hafeez. Something as simple as taking a few hours to tidy up the yard, clean out the garage, get rid of clothes can elevate the mood.

4. Recap the summer with a look back at photos and gratitude.

At the end of each season it’s such a great ritual to do a recap. Look back into your social media feeds for the photos posted and memories made. Consider creating a summer photo album with highlights from vacations, pool days, family barbecues, weddings and any other fun that was had.

5. Start brainstorming next summer’s vacation and must-do activities.

“You really want to move into a forward-thinking mindset instead of longing for the past. This summer is over and another one will come. Brainstorming with the family on where to go next, is a fun way to get excited about what’s ahead. When we think about possibilities it elevates our mood so grab an issue of a travel magazine and get inspired,” suggests Dr. Hafeez.

6. When in doubt, get a makeover!

Nothing elevates the mood more than a day of primping and prepping. When we are putting the summer clothes away and pulling out the fall clothes we get to edit our wardrobes and make a list of the new things we want to add. Shopping for new clothes isn’t just limited to the kids heading back to school. A new hair color or style can also mark the start of a new season in a fun new way. “Self-care isn’t limited to meditation, juicing and massages. Finding that perfect fall jacket, shoes, new shades of cosmetics can do a lot to lift spirits,” Dr. Hafeez shares.

Good luck!

Dr. Sanam Hafeez

5 Surprising Things To Do Now to Fight Cold Weather Short Days Blues

Seasonal Affective Disorder: 6 Ways to Fight The Fall/Post Summer Blues From Setting In