Sundown blues - What I have learned about my time in Sweden, and it's short days.

Sundown blues is a phrase I have used a lot more recently to describe how I feel when the I watch the sun set at 3 p.m., and continue to get earlier every day. I've been living in Sweden for the past 4 months and ever since I got here many native Swedes have warned me about the winters. Of course being from Minnesota, I kept telling people I am used to harsh winters. Little did I know that is not what they were warning me about.

Although it does get cold and snowy here in Sweden, their meaning of harsh winters represents the sun only being up for 6 hours a day. And you're lucky if you even see sun with the skies usually filled of clouds. Seasonal Depression can be a lot easier to fall into here. Here are a couple of tips to help prevent these blues.

Take Vitamin D

Vitamin D is be naturally found in certain foods such as salmon and tuna. It is also produced endogenously when ultraviolet (UV) rays from sunlight hit the skin. Many countries throughout the world lack in sunlight during the winter months it is important to get the nutrients a different way. Taking supplements that contain Vitamin D is a must. Vitamin D helps regulate our moods as well as aiding cell growth, bone nourishment, and reducing inflammation. Lacking vitamin D can cause depression and anxiety. If you do not take Vitamin D all year it's recommended to start taking at least a month before winter until the end of the season.

Recommended Intake

Age 1-70: 15 mcg/day (600 IU, or international units) *

Age 70 and older: 20 mcg/day (800 IU) *

Consult a doctor before taking Vitamin D to insure you are taking the correct amount.

Sunlamp

Ambient lighting has helped me the most through these dark days. It is very easy to want to go to bed early or stay on your phone for hours after the sun goes down. You can get lamps have built in alarms and wake you up with sunlight. Other lamps create the ambient lighting the same way the sun does. Here are some available online.

Hatch Restore - Sound Machine, Smart Light, Personal Sleep Routine, Bedside Reading Light, Wind Down Content and Sunrise Alarm Clock for Gentle Wake Up - $129

LASTAR Sunlight Lamp - with Touch Control 3 Brightness Adjustment Level Sun Lamp - $27

Tsrarey Sunset Projection Lamp - 80 Degree Rotation Rainbow Projection Lamp Led Light - $19

Change your Schedule and Maintain it

Although this can be difficult depending on your responsibilities with work, school, etc., if possible move around your activities to fit the sun-time. I used to take walks in the evening before dinner when the sun was still up. I found it harder to motivate myself to workout or go outside when it became darker earlier. I decided to start working out and walking in the morning with the sunlight. Not only does it help me mentally to take a break and feel the sunlight, but it also increases your vitamin D levels, and it is a great way to start the day. While it is important to spend time outside, it is also important to stick to the same schedule everyday. This means maintaining a good diet, exercise routine, self care, and sleep schedule.

Travel

Since I have been in Sweden, I've tried to travel as much as possible. Not everyone has the time or the resources to do so, but even if it's possible for you to get away for a weekend at a cabin, hotel in the cities, or visiting a close relative. A change of pace and scenery can make the biggest difference. If you can try going somewhere with more sun-time and warmth. There is nothing like getting off the plane and feeling the warm sun on your skin. If you have a hobby such as skiing, surfing, climbing, etc, try planning a trip around it.

Hobbies

The winter time is a great time to try new hobbies. You can take the creative route and trying painting, drawing, writing, knitting, and other crafts. If you enjoy the outdoors bundle up and try cross-country skiing, downhill skiing/snowboarding, hiking, climbing, and a simple walk outdoors. Create a reading goal, or a list of movies and shows you've always wanted to watch. You can also develop hobbies with friends or family such as going to a book club, taking classes whether it's cooking, painting, or workouts. With the help of hobbies, I tend to spend less time on social media and my phone which tends to suck me in during the winter time.

Socialize

Make time for social gatherings with friends and families. Go to a cafe, restaurant, shopping, the movies, etc. Sometimes all you need is to get out and about with another person. Most importantly, reach out to your family and friends to check in on them. Ask them how they are doing and let them know you are thinking of them. Whether it's a call, facetime, or even just a text. We all experience the sundown blues differently, some better than others.