The 45 days of January
No other month seems as long and dark as January. If this is your first time living in the northern hemisphere, or you just find this time of year hard, we can help you through the month, and see the signs that the light is returning.
Many of us can find the dark months (November, December and January) difficult. These months average about 8 or 9 hours of daylight compared with 16 or 17 hours in the summer. With colder temperatures and increased rainfall, the weather can keep you inside which in turn increases the spread of colds and seasonal illness.
When will it get lighter and warmer?
- It’s currently staying light about 12–15 minutes longer each week, and by the first few days of February, there is another hour extra daylight than early January.
- Sunset will be after 5pm for the first time by Saturday 8th of February. The last time sunset was after 5pm was the 25th of October last year.
Whilst we can’t promise there won’t be more snow and freezing days, in another month the average temperature will have increased by two or three degrees and you’ll be able to hear the first whispers of spring in the air.
The dark months are nearly done, and whilst the change will come quietly you’ll notice it soon as the afternoons get longer and there may be light in the sky as you leave campus.
What can I do in January about it being dark and cold?
Try and make the most of the light you’ve got and get outside a couple of hours after waking up, even on grey days. Even sitting near windows during the day can make a difference.
You can buy special SAD (Seasonal Affected Disorder) lamps in some supermarkets, places like Argos or online. These light therapy lamps are bright (about 10,000 lux which is how light intensity is measured) and tend to have more blue and green light, which can increase serotonin and decrease melatonin (the sleep hormone), leading to higher energy levels and better moods.
Daylight exposure is one of the strongest mood regulators, and by being near windows or outside, you will usually feel better.
What signs are there in nature during January?
If you’re outside, you’ll hear more birdsong at dawn, and look closely around trees, on campus and in gardens and the green shoots of bulbs are already showing.
As January ends, you’ll be able to see bulbs like snowdrops, crocuses and early daffodils, and on trees and shrubs the buds will begin to swell as they prepare to turn into leaf or flower.
Lower your expectations during the dark months
Winter is not meant to feel like summer. You don’t need to be doing everything; aim for maintenance, not growth.
Rest is productive in this season, so don’t worry about having fewer social obligations. Doing “enough” is enough, really!
Remember that nature rests during the winter. Some animals hibernate, and trees and plants may become dormant, before the sap rises again as the days lengthen in late winter and spring. Nature rests, and so can you.
Self care during January.
Some people take a Vitamin D supplement when the natural light levels are low. Speak with a pharmacist or doctor if you’re worried this could affect you or medications you’re taking.
Stack some of those simple and quick wins; regular sleep times, eat warm, nourishing meals, have hot drinks, have soft lighting in afternoons and evenings, limit doom-scrolling if you can, particularly in the evening, and stay warm and cosy where possible.
Exercise has so many positive benefits — from a regular walk, a class at the Edge, yoga in your room. Make some time for exercise every week, and you’ll feel the benefits; improved mood, reduced stress, enhanced cognitive function, a boost to your immunity and maintaining a healthy weight.
Am I the only one finding it difficult?
In the United Kingdom, 20% of the population experience a mild, and temporary feeling of sadness, low energy, or irritability during shorter, darker winter days. 2% of the population have a formal diagnosis of SAD (Seasonal Affective Disorder).
If you’re finding it difficult, you aren’t alone. Throughout the history of the British Isles, humans have found the dark months have impacted their civilisations. Some of the earliest settlers were the Celts, and their festivals reflect the impact of the light levels. Samhain, the ancient Celtic festival marks the end of harvest and the start of winter (when Hallowe’en now falls) and Imbolc, which falls around the first day or two of February and is the half-way point between the Winter Solstice and the Spring Equinox. Imbloc celebrates the early signs of spring and the return of light after winter’s darkness.
Just like the people that lived in the northern hemisphere for thousands of years found, the dark will recede and the longer days will be here soon. You’re nearly there.
I need more help
Remember, if your mood is persistently low, it’s always worth speaking to someone — your friends, support at Uni or your doctor.
