I'm not going to start out this blog with the phrase "It's that time of year again"; but let me just say that I'm starting to wake up in the mornings with cravings for chunky sweaters, vitamin D and caffeine.
I wish I could say I don't drink caffeinated beverages, but I admit that I'm one of the millions who partake. Caffeine, in moderation, can give a helpful lift through these months of waning sunshine. But, it can also be a bratty child that needs to be shown limits.
I can't count the number of caffeine-drinking clients I've spoken with who had trouble sleeping at night or had ongoing anxiety problems. When asked when they last drank caffeine for the day they'd respond, "Oh, just a Coke with dinner." Well, caffeine has a half-life in the body of 5 to 7 hours. For people who are particularly sensitive, that means they might have trouble falling asleep if they've ingested caffeine 10 hours or more prior to bedtime.
While experts disagree on whether or not any caffeine in the diet is permissible, it is generally considered good practice to stop drinking it by the early afternoon so it can metabolize by bedtime. Remember, also, that caffeine is not just found in soda and coffee. Do you ever have a bedtime snack of chocolate? Don't be surprised if you have trouble sleeping. You'd think I'd learn that by now, but just a few weeks ago I found myself tossing, turning and regretting the toffee chocolate bar I ate while watching Animal Planet.
This 2006 article and podcast from NPR discusses some helpful and little known facts about caffeine: "Coffee: A Little Really Does Go A Long Way"
While we're talking pick-me-ups, Vitamin D is a topic we'll be seeing in the news more frequently as winter draws near. When a couple years ago Dr. Oz said on Oprah that Vitamin D helps with seasonal depression and that a good many of us are deficient, there must have been a huge run on Vitamin D at every pharmacy. But who needs it, when, how much, and for how long?
It really is worth talking to your doctor about and requesting a blood test. There's no way of knowing how much Vitamin D you're getting and how much more you need to supplement. I had my level tested two winters ago and the doctor did indeed suggest I supplement during the winter. But self-medicating is not worth the risk, no matter how innocent a vitamin may appear.
The days are getting shorter but you have until November 6th before daylight savings ends this year. Start planning ahead so you're not blind-sided by mood changes. One might ask:
Am I experiencing any changes in mood or motivation? Is it situational or could it be the change of season?
Looking back over recent years, did I notice the seasons having an effect on my mood or motivation? What helped me cope and how can I prepare better this year? Have you tried a sun lamp? How about putting together a cope-kit?
Who can I enlist and have a discussion with about monitoring me for seasonal mood changes? In other words, find a blues-buddy.
Is there a way I can bring the outdoors in? Find ways to introduce color and nature into your home so it's there when you need it. One year I gathered autumn leaves, sticks, stones, plants and a water fountain and arranged a reminder of what was to come once the snow melts.
How can I get involved and stay active? A motivational project, support group, exercise class, meditation group, personal coach or counselor? You may not feel like arranging any of this once the snow flies and you find yourself couched until the grass grows green.
- What's great about today? Preparation can be helpful but don't let it become worrying or consuming. As Ram Dass wrote, "Be here now".
References:
http://www.webmd.com/balance/caffeine-myths-and-facts
http://www.mayoclinic.com/health/caffeine/NU00600
Copyright © Brad Waters, DesignYourPath.com, 2011
