If you’re tired of the sun setting earlier and earlier each evening, you’ll only have to wait a few more weeks for a bit more sunlight.

That’s because in addition to the end of daylight saving time, when residents turned their clocks back an hour, the winter solstice is less than a month away. The solstice marks the shortest day of sunlight of the year, and once it passes, Kansas residents will slowly start to see more and more daylight.

This year’s winter solstice is Sunday, Dec. 21 at 9:03 a.m. Central Standard Time. It’s also the beginning of astronomical winter. After that shortest day, the sunsets will happen later each day, giving Kansans more daylight.

According to online clock Timeanddate.com, Wichita will see the sun rise at 7:40 a.m. and sunset at 5:14 p.m. Dec. 21, making the length of daylight 9 hours and 33 minutes.

Here’s a look at sunrise and sunset times in Wichita after the winter solstice on Dec. 21:

• Thursday, Dec. 25 (Christmas): Sun rises at 7:42 a.m. and sets at 5:16 p.m.
• Wednesday, Dec. 31 (New Year’s Eve): Sun rises at 7:44 a.m. and sets at 5:20 p.m.
• Thursday, Jan. 1 (New Year’s Day): Sun rises at 7:44 a.m. and sets at 5:21 p.m.
• Thursday, Jan. 15: Sun rises at 7:43 and sets at 5:34.
• Saturday, Jan 31: Sun rises at 7:33 a.m. and sets at 5:52 p.m.

Between pumpkin pie, cookie swaps and family feasts, the holidays are a whirlwind of flavors. For someone living with diabetes, this time of year can cause real challenges. By making a few adjustments and with some thoughtful meal planning, these strategies can help keep blood sugar in check while still enjoying family recipes.

The various celebrations and the abundance of special holiday foods can be an obstacle course when trying to make healthy choices, said Lauren Amaya, Oklahoma State University Extension diabetes specialist.

“Many holiday meals consist of rich, carb-filled foods that affect blood sugar levels, but being aware of portion sizes and making plans to stay active are healthy steps to take to help keep blood sugar under control,” she said. “Now is the time to develop a plan to make healthier choices and other modifications. It’s definitely a balancing act to enjoy the holiday food while managing diabetes.”

Modifying portions is a significant key to getting through the holidays. Amaya suggests implementing the diabetic plate method to help balance good food choices. Fill half of the plate with non-starchy vegetables, one-fourth of the plate with lean proteins and the remaining one-fourth with food that contains more carbohydrates.

“While making healthy food choices is best, managing the holidays doesn’t mean deprivation,” she said. “I’m going to enjoy a small slice of a regular pecan pie because that isn’t something I eat every day. It’s about trade-offs. Reducing carbs in the main meal can leave room for a bit of a splurge with dessert or beverage.”

Sometimes people think that if they don’t eat all day, they can eat all of the foods offered at a holiday meal. However, that induces big spikes in blood sugar. Spreading carb intake throughout the day is the best way to keep blood sugar levels in check.

Be mindful of hidden carbs and calories. Beverages such as hot cocoa and spiced cider can contain more sugar than Grandma Ethel’s pecan pie. Sparkling water or unsweetened tea are better options. If hosting the family meal, ensure there are drink and food options for all dietary needs.

“It’s tempting to go find the recliner or the couch after a holiday meal, but being physically active is important,” Amaya said. “Go on a walk after eating. Physical activity helps the body take up glucose more easily. You don’t have to join in on cousins’ or grandkids’ football game, but a short stroll around the neighborhood is a healthy thing to do.”

Physical activity recommendations are 150 minutes per week, but anything above zero minutes is a step in the right direction.

Signs of diabetes include increased hunger, frequent urination, frequent thirst, fatigues/tiredness, dry mouth, itchy/dry skin, blurred vision and unintentional weight loss. Anyone experiencing these symptoms should consult their physician.

During the winter, we may find ourselves feeling down. The lack of sunlight and shorter daylight hours can have a large impact on our moods. Less sunlight can throw off our body’s circadian rhythm, also known as sleep cycle or internal clock; the increased hours of darkness can lead us to sleep more than we do during other seasons. Sunlight exposure helps the brain produce serotonin, so we may experience a decrease in production, contributing to mood decline, during days with less sunshine.  Additionally, our skin produces vitamin D in response to sunlight, so we may also experience a vitamin D deficiency during the wintertime.

Ways to boost your mood during the winter months

• Get outside and move around.
• Keep up healthy eating habits.
• Consult with your health care provider on ways to add vitamin D to your diet.
• Consider using a light therapy lamp to help mimic the sun’s rays.
• Turn on more lights in your home in the evenings.
• Wake up earlier to experience more daylight.
• Stay socially engaged.

The winter months and the holidays that occur during them can also contribute to experiencing higher amounts of grief. As holidays approach, you may feel overwhelmed and wonder how to handle gatherings in the absence of a deceased loved one. Holidays are often built around traditions and relationships, both of which may look different when someone is no longer there.

Tips on navigating grief during the holidays

• Express and validate all your feelings. Grief is complicated, and there are a variety of reactions. Be compassionate and avoid judging your feelings or the feelings of others.
• Take care of yourself. Self-care is extremely important during this time. Make sure you are getting enough sleep and maintaining a healthy lifestyle.
• While socialization is important, be honest with yourself about what you want to do. We often receive many invitations during the holiday season, and it is O.K. to only accept those you can handle.
• Evaluate holiday traditions and choose those that are most important to you, or think of ways to be flexible with that tradition. It can be easy to want to change everything to avoid sad feelings. Find ways to keep that sense of connection and meaning with your loved ones to honor those no longer with you.
• Check in on each other and ask how you can best support one another.