Dr Punam Krishan, a well-known television GP, has encouraged people to adjust their daily routines this week, beginning with the very first room they enter in the morning. Speaking during the week of the autumn equinox-a time when daylight hours decline significantly-she highlighted the impact of seasonal changes on mental wellbeing.
Addressing Stannah, Dr Punam explained: “Every year around the autumn equinox, when days and nights are roughly equal in length, I notice a rise in patients reporting low mood. Many say they feel flat, unmotivated, or experience what they describe as a ‘post-summer hangover’. Interestingly, some don’t even associate these feelings with the changing seasons.”
She referenced research from a UK study involving individuals aged between 37 and 73, which found that each additional hour of daylight correlates with increased happiness and a reduced risk of depression. With this year’s equinox on 23 September, Dr Punam recommends monitoring any mood changes closely.
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“Given the record-breaking weather we’ve experienced this summer, I expect the transition to the shorter, colder days to be even more challenging for many people,” she added. “However, there are simple adjustments that can help you align with the shifting daylight rather than struggle against it.”
Her primary advice is to start each morning in the brightest room of your home. She said, “Getting bright, natural light exposure within an hour of waking-ideally for 20 to 30 minutes-helps reset your circadian rhythm every day. If going outside immediately isn’t possible, try sitting near your brightest window with the curtains open while eating breakfast. An east-facing bedroom, which receives sunlight first thing, can be perfect for this. Morning natural light is more important than the total sunshine during the day, so choose your spot wisely.”
Dr Punam emphasises that this practice is particularly beneficial for older adults or those with limited mobility, offering a valuable mood and wellbeing boost from the comfort of home.
She also warns about the effects of artificial light in the evenings. “As it gets darker earlier, people often use brighter indoor lighting and screens later at night-be it phones, overhead lights or TV screens. This suppresses melatonin release, pushes the body clock later, and results in feeling tired in the morning but wired at night,” she said.
Dr Punam suggests making better use of your entire home, including upstairs areas, during this seasonal transition. “Use softer lighting, reduce screen time as the evening progresses, and implement a relaxing wind-down routine to counteract these effects and support your mood,” she advised.
Lastly, she emphasised the importance of seeking professional help if low mood persists. “If you experience ongoing low mood for more than two to three weeks or if it impacts your daily functioning, it’s important to talk to your GP rather than trying to manage it alone.”