ANNAPOLIS, Md. 鈥 A huge swath of the U.S. was blasted with ice, snow and wind on Monday as the polar vortex that dipped south over the weekend kept much of the country east of the Rockies in its frigid grip, making many roads treacherous, forcing school closures, and causing widespread power outages and flight cancellations.
Law enforcement officers stand guard at the Capitol as snow falls ahead of a joint session of Congress to certify the votes from the Electoral College in the presidential election Monday in Washington.
The immense storm system brought disruption to areas of the country that usually escape winter's wrath, downing trees in some Southern states, threatening a freeze in Florida and causing people in Dallas to dig deep into their wardrobes for warm hats and gloves.
Washington, D.C., received heavy snow as President-elect Donald Trump鈥檚 victory was certified. Taking advantage of the rare snowstorm in the nation鈥檚 capital, revelers engaged in a snowball fight in front of the Washington Monument as flags flew at half-staff in memory of former President Jimmy Carter.
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In Kentucky鈥檚 biggest city, Louisville, Hugh Ross used his shovel Monday to break sheets of ice that were covering his driveway. Frozen rain fell atop snow that arrived Sunday, which he said 鈥渃ouldn鈥檛 have been worse.鈥
A child catches snowflakes during El Museo del Barrio's 47th annual Three Kings Day parade Monday in New York.聽
鈥淵ou've got to break it up first," Ross explained. "If you don鈥檛 do that, you鈥檙e wasting your time. I did a couple of layers yesterday, so I had to make sure I wasn鈥檛 in too bad of shape today.鈥
Ice and snow blanketed major roads in Kansas, western Nebraska and parts of Indiana, where the National Guard was activated to help stranded motorists. The National Weather Service issued winter storm warnings for Kansas and Missouri, where blizzard conditions brought wind gusts of up to 45 mph. The warnings extended to New Jersey into early Tuesday.
At the storied Calumet Farm in central Kentucky, the thoroughbreds were led to their stalls Sunday afternoon before freezing rain turned their pastures into a slick glaze of snow and ice.
鈥淭he ice is the worst part,鈥 Eddie Kane, the farm manager, said Monday. 鈥淚 still haven鈥檛 turned them out because it鈥檚 still a little bit too dangerous. It鈥檚 like an ice-skating rink out there in the fields.鈥
In his central Missouri apartment complex鈥檚 parking lot, Gary Wright wore a parka as he and his husband chipped away at the ice coating his SUV. Wright, a 33-year-old North Carolina native, said he would work remotely on Monday but wanted to scrape off his vehicle as an excuse to spend time in the snow.
The polar vortex of ultra-cold air usually spins around the North Pole, but it sometimes plunges southward into the U.S., Europe and Asia. Studies show that a fast-warming Arctic is partly to blame for the increasing frequency of the polar vortex extending its grip.
Starting Monday, the eastern two-thirds of the U.S. dealt with bone-chilling cold and wind chills, said forecasters, predicting that temperatures could range from 12 to 25 degrees F below normal in many areas.
The Northeast, which has had a relatively mild start to winter, was expected to get several cold days, said Jon Palmer, a weather service meteorologist based in Gray, Maine.
The cold air was expected to grip the Eastern Seaboard as far south as Georgia, with temperatures dropping into the low single digits in some coastal areas, Palmer said.
People engage in a snowball fight Monday as U.S. flags, along the base of the Washington Monument in Washington, D.C., fly at half-staff in memorial to former President Jimmy Carter, who died at the age of 100.
School closings were widespread, with districts in Indiana, Virginia, Kentucky, Missouri and Kansas canceling or delaying the start of classes Monday. Among them was Kentucky鈥檚 Jefferson County Public Schools, which canceled classes and other school activities for its nearly 100,000 students.
Classes were also canceled in Maryland, where Gov. Wes Moore declared a state of emergency Sunday and announced that state government offices would also be closed Monday.
At least 600 motorists were stranded in Missouri over the weekend, authorities said. Hundreds of car crashes were reported in Virginia, Indiana, Kansas and Kentucky, where a state trooper was treated for non-life-threatening injuries after his patrol car was hit.
Kentucky Gov. Andy Beshear, who declared a state emergency, said government buildings would be closed Monday.
鈥淲e see far too many wrecks out there for people that do not have to be on the roads,鈥 Beshear said.
Snow covers homes during a winter storm Monday in Cincinnati.
Virginia State Police responded to at least 430 crashes on Sunday and Monday. More than 20 people were injured in those crashes, and the weather contributed to one man's traffic death. Another weather-related fatal crash occurred Sunday on Interstate 77 south of Charleston, West Virginia.
By midday Monday, state troopers in Maryland had responded to at least 475 calls for service, including 123 reported crashes and 156 unattended vehicles since 1 a.m., Maryland State Police said on social media post.
In Indiana, snow covered stretches of Interstate 64, Interstate 69 and U.S. Route 41, leading authorities to plead with people to stay home.
鈥淚t鈥檚 snowing so hard, the snow plows go through and then within a half-hour the roadways are completely covered again,鈥 State Police Sgt. Todd Ringle said.
Topeka, Kansas, reported 14.5 inches by about 8 p.m. Sunday, according to the weather service.
Kansas City International Airport received 11 inches of snow on Sunday, breaking the previous record for the day of 10.1 inches set in 1962, according to the weather service鈥檚 office in Kansas City, Missouri. In Kentucky, Louisville recorded 7.7 inches of snow on Sunday, shattering the date's previous record of 3 inches set in 1910.
The Mid-Atlantic region was expected to get another 6 inches to 12 inches of snow on Monday, the weather service's Weather Prediction Center warned. Dangerously cold temperatures were expected to follow, with nighttime lows falling into the single digits through the middle of the week across the Central Plains and into the Mississippi and Ohio valleys.
When the winter days get shorter, the nation's sleep and mental health gets worse. Here's how to deal.
When the winter days get shorter, the nation's sleep and mental health gets worse. Here's how to deal.
If you're looking out your window mid-afternoon to a sunset, you're not alone. As winter settles in and the days grow shorter, most of us are all too familiar with the fatigue that seems to come along with the season. It's easy to point to colder weather, reduced sunlight, and overcast skies as the culprits behind those feelings of sluggishness and low mood. But here's a twist you might not have considered: While we often think of the winter months as a time for more sleep, the shorter days might actually be messing with our sleep cycles in unexpected ways.
While the winter blues鈥攐therwise known as Seasonal Affective Disorder, or SAD鈥攁re a well-known phenomenon, the winter's shorter daylight hours can have an even more insidious effect on our bodies and minds. The deeper we dive into the science of how our sleep works, the clearer it becomes: these seasonal shifts aren't just making us feel tired鈥攖hey're messing with our circadian rhythms, which in turn are impacting both our sleep quality and mental health. , an AI Assistant for therapists, explains.
The Seasonal Shift and Its Effects on the Body and Mind
Let's start with the basics. The winter months often bring a sense of exhaustion and fatigue. According to the , nearly 45% of people report feeling more tired during the winter, and a large part of that is due to the shorter days and longer nights. But it's not just about feeling tired: many people also experience changes in mood, energy levels, and motivation.
Winter's reduced sunlight is also linked to the onset of , a condition that affects almost 10% of Americans each year (although that number spikes to as high as 20% in northern states where daylight is even more limited). While we often associate SAD with feelings of sadness or depression, its symptoms can be more than just a mood issue鈥攖hey also involve physical and cognitive disruptions, including poor sleep.
The Science of Circadian Rhythms: How Light Affects Sleep
Here's where things get a bit more counterintuitive. We often think of winter as a time to sleep more because the dark days make us want to hibernate. However, the lack of sunlight can actually wreak havoc on our internal body clock, also known as the circadian rhythm. This is the natural, 24-hour cycle that helps regulate when we wake up and when we feel sleepy.
A detailed that one in three adults report poor sleep, with daylight exposure being one of the main factors that influence the quality of their sleep. When you're not getting enough exposure to bright light during the day, your circadian rhythm can get out of sync, making it harder to fall asleep and stay asleep at night. This disruption can lead to a vicious cycle of insomnia, fatigue, and irritability.
Bright light, particularly in the morning, is key for keeping your circadian rhythm on track. Studies have shown that exposure to natural light early in the day can improve sleep quality significantly. According to the American Academy of Sleep Medicine, light therapy鈥攚here you're exposed to bright light for a set period each morning鈥攈as been found to improve sleep in up of people dealing with circadian rhythm disorders.
Sleep Health Impacts Mental Health
If you've ever felt more anxious or stressed during the winter months, there's a reason for that. Sleep deprivation and poor sleep quality are strongly linked to mental health struggles like anxiety and depression. In fact, a Harvard Medical School revealed that people who report poor sleep in winter are two to three times more likely to experience heightened levels of anxiety and stress.
And if you're dealing with chronic insomnia, you may be even more vulnerable. A from the National Institutes of Health found that a staggering 70% of people with chronic insomnia also experience symptoms of anxiety or depression. So the next time you find yourself staring at the ceiling on a cold winter night, know that the effects of disrupted sleep can go far beyond just feeling tired.
Mental Health Impacts Sleep Health
Contrary to what the acronym might imply, SAD isn't just about feeling down鈥攊t also impacts your sleep. What's more, a huge percentage of people diagnosed with SAD experience disturbed sleep patterns. For instance, a by the National Institutes of Mental Health found that up to 70% of people with SAD also struggle with severe fatigue and difficulty concentrating.
So, the winter season doesn't just trigger a temporary mood dip鈥攊t can cause lasting changes in sleep patterns, leading to a cascade of other mental health issues.
Proactive Changes to Combat Winter's Impact on Sleep
The good news? There are ways to fight back against these winter sleep disruptions and give both your sleep and mental health a boost. For some proactive lifestyle changes to take during the winter months, Vivan Chung-Easton, a mental health therapist at Blueprint, offers these tips:
- Get natural light during the day: Exposure to bright natural light, especially in the morning, can help keep your circadian rhythm in check. Try opening the curtains and looking outside in the morning鈥攅ven if it's not sunny. Seeing daylight itself is better than not having access to any natural light. Also, if you'd like to purchase a light therapy box, go for it. 30 minutes in the morning should be helpful.
- Practice good sleep hygiene: Try sticking to a consistent sleep schedule and avoid screens (phone, TV, etc.) at least 30 minutes before bed. Creating a relaxing pre-sleep routine鈥攍ike stretching or writing down your thoughts and to-do lists鈥攃an help calm your mind and keep you from overthinking things.
- Exercise regularly: Exercise can be a game-changer for both your sleep and mental health. Getting in some movement looks different for everyone, so find the type of exercise that you enjoy and fits your lifestyle鈥攆rom low impact walking or yoga to high intensity training. Regularly getting your heart rate up improves sleep quality and has been proven to reduce symptoms of depression and anxiety.
- Make time for relaxing activities: Take time to relax anytime during the day, not just as you're winding down at night.聽 Whether it's recapping your day with loved ones, stretching, or doing a puzzle鈥攆inding something that helps you relax can prevent your mind from racing when it's time to sleep.
- Seek professional help if needed: If winter depression or sleep issues are consistently impacting your ability to get things done during the day, consider speaking with a mental health professional.聽
Seeing the Light to Enjoy Winter
While winter may not be the season for long, sun-soaked days, it's possible to find balance and embrace what the season offers without letting it negatively impact your sleep and mental health. By prioritizing light exposure, good sleep habits, and self-care, you can keep your mind and body in sync with the winter season rather than battling against it.
Winter doesn't have to be a time of perpetual fatigue. With the right strategies, you can stay rested, maintain a positive outlook, and make the most of the season鈥攏o matter how short the days may be.
was produced by and reviewed and distributed by Stacker.
