The Results Are In. You Answered and You Think That You're More Productive When the Sun is Out

Here in Utica, NY, I think the sun is playing hide and seek, but no one is coming to find it. Having no (or very little sun) for long stretches of time might make you think that you are ready for the couch with a pint of ice cream and the remote. And you're not alone.

Lack of sun decreases Vitamin D levels. Vitamin D levels can play a role in dopamine production, meaning a lack of sun can reduce your drive to get things done as well as being linked to fatigue and depression. Natural light exposure can enhance alertness, concentration and problem-solving skills.

You've probably heard of SAD (Seasonal Affective Disorder) which is a well-documented condition where lack of sunlight leads to symptoms of depression, fatigue and difficulty concentrating, but even if you're a non-SAD individual, you can experience lower mood and energy during prolonged cloudy or rainy periods. After 3-5 days you can start to experience a dip in mood and motivation, so when it can extend into weeks at a time, especially in the winter, you can imagine that you might not be particularly motivated to work on your goals.

What can you do?

You can try a light therapy lamp (10,000 lux) in the morning to mimic sunlight. I purchased the Voraiya Light Therapy Lamp 10000 Lux from Amazon. I'm not sure that it has done much for me, but I continue to use it intermittently during the winter months. I've also used a sunrise alarm clock that mimics your room getting progressively brighter upon waking. This worked for a little while, but eventually I got used to it and just slept right through it. I still find that a jarring noise is the best thing to wake me up in the morning and disrupt my sleep. For light, I think the best thing I did was to move my desk next to the window so that I have as much natural sunlight as possible.

You can try to get outside every day even if it is cloudy. Natural light exposure will still benefit your circadian rhythm. I have heard countless people talk about how beneficial this is for your circadian rhythm. The one who comes to mind is Dr. Andrew Huberman, but there are countless others who have recommended this. The recommended amount of natural light to get within 60 minutes of waking up is 10-30 minutes.

Get your doctor to test your Vitamin D levels and take Vitamin D supplements if needed, especially for those in the northern hemisphere during the winter months. The journal "Nutrition Research" (2011) by Forrest & Stuhldreher conducted a study that analyzed National Health and Nutrition Examination Survey (NHANES) data and found that approximately 42% of U.S. adults were Vitamin D deficient (defined as having blood levels below 20 ng/mL). I had previously purchased a generic Vitamin D from Wal-Mart and hadn't noticed much difference. I then did some pretty extensive research on the quality of Vitamins and how they could be absorbed and found that Pure Encapsulations Vitamin D3 & K2 was a reputable brand and since it has 4000 IU, I tend to take it every other day instead of every day. I do notice that when I don't take it regularly I notice a significant decrease in mood and motivation. Is there a little bit of a placebo effect going on there? Maybe, but I generally only notice it when I don't take so I like to think that it is having some positive effect.

Can't move to a sunny state? Try the methods above to increase your mood and motivation!

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