As the days get shorter and the weather turns colder, some people will experience Seasonal Affective Disorder (SAD). The result can be depressed mood, brain fog, fatigue, and disrupted sleep.
Let’s dive into what causes SAD, what to watch for, and how to address it.
What Causes SAD
Simply put, SAD is caused by a reduction in daylight during the fall and winter months.
More specifically, shorter days and longer nights throw off your body’s internal clock (or circadian rhythm). This matters because your circadian rhythm controls important functions like sleep, mood, and hormone production.
The reason some people will suffer from SAD really boils down to two important hormones:
- Melatonin, which regulates your sleep. Longer nights can result in excess melatonin production, making you feel sleepy and sluggish during the day.
- Serotonin, which affects your energy level and mood. Shorter days reduce serotonin production. As a result, you may feel depressed and listless.
What Are the Symptoms of SAD?
Symptoms of Seasonal Affective Disorder (SAD) include:
- Feeling depressed or down
- Fatigue
- Trouble concentrating
- Craving carbohydrates and other “comfort foods”
- Weight gain
- Irritability
- Difficulty falling or staying asleep
- Sleeping too much
- Feeling groggy or sluggish upon waking
- Difficulty focusing or staying alert
These symptoms can make it harder to function during the fall and winter months.
Treatment for SAD
Following are some common strategies for alleviating the symptoms of SAD:
- Light therapy
- Maintain a regular routine/schedule
- Exercise outside
- Supplement vitamin D
- Cut down caffeine and alcohol
Light therapy involves sitting near a lightbox that mimics natural sunlight for 20 to 30 minutes each day (usually in the morning). This extra light exposure helps to regulate circadian rhythm and boosts serotonin production.
Try to go to bed and wake up at the same time every day, even on weekends. This can help your body to maintain a consistent sleep-wake cycle.
Sunlight and physical activity are a great combination for boosting energy and mood. Something as simple as a 30-minute walk can work wonders for your sense of well-being during the winter months.
Reduced light exposure during the winter can reduce vitamin D levels. Meanwhile, this critical nutrient contributes to energy production and mood stability. For those who are deficient, a vitamin D supplement can help to elevate energy levels and mood when the days are shorter. However, lab work should be done to confirm there is a deficiency before vitamin D supplements are taken.
Caffeine and alcohol can negatively impact sleep quality. Try to limit both, especially in the late afternoon and evening.
Don’t Let SAD Ruin Your Winter
With the right treatment strategies, the symptoms of SAD can be minimized or eliminated.
Renew Youth can help you to stay healthy this winter and all year long with physician-supervised hormone therapy and targeted supplement recommendations. Call us at 800-859-7511 or use our easy contact form to schedule your complimentary 30-minute consultation.