As the days grow shorter, and the workday begins and ends in the dark, you may notice you feel different or down. These feelings could signal a type of depression called Seasonal Affective Disorder (SAD), which is often linked to reduced exposure to sunlight in the fall and winter months. December is SAD Awareness Month, but now is the perfect time to prepare yourself and prevent or reduce the symptoms.
SAD Is Not Just Winter Blues
SAD “is triggered by changes in seasons,” according to the Substance and Mental Health Services Administration. Although it’s most common for symptoms to appear in late fall or early winter, there are people who suffer from SAD in spring or summer, according to the Mayo Clinic. It should not be confused with the sadness or anxiety brought on by the holidays or the work and family obligations that may come with them.
“About 5% of adults in the U.S. experience SAD and it typically lasts about 40% of the year,” according to the American Psychiatric Association. Although it affects men and women and people of all ages, “Younger people and women are . . . at higher risk.” The farther you live from the equator, the higher the prevalence. The change in daylight and reduced sunlight affects our circadian rhythms, our internal body clocks that promote sleepiness at bedtime and promote wakefulness in the morning. This can negatively affect our sleep and overall wellness.
It’s not something to simply power through. If you’re among those affected by the change in seasons, there are things you can do to reduce the symptoms of SAD.
Symptoms of SAD
SAD symptoms follow “a recurrent seasonal pattern, with symptoms lasting about 4-5 months out of the year,” according to the National Institute of Mental Health. There are a wide range of symptoms from feeling sad or experiencing low energy to gaining weight or having difficulty sleeping. Many of these are “symptoms similar to major depression.” It’s more than feeling blue; symptoms can be as serious as “feeling hopeless,” according to the Mayo Clinic.
SAD Can Affect Your Sleep
SAD may affect your sleep by altering your levels of melatonin, the hormone that helps you to maintain a normal sleep-wake cycle, according to the National Institute of Mental Health. Studies suggest, “People with winter-pattern SAD produce too much melatonin which can increase sleepiness and lead to oversleeping.”
Treatments for SAD
As with all changes in your physical or mental health, you should speak to your healthcare provider for diagnosis and treatment. Among the ways in which they may address SAD are light therapy, antidepressants, talk therapy, and vitamin D supplements.
Bright light therapy (BLT) is a common clinical treatment for SAD, as well as “an effective treatment for less severe forms of depression and sleep disorders,” according to an article in Prevention magazine. Light therapy lamps are widely available in a variety of shapes and styles to suit your needs. You should talk with a medical professional to be sure light therapy is not contraindicated for your situation; however, they are generally safe and effective when used consistently in the right intensity and duration. According to the Mayo Clinic, that means an exposure of 10,000 lux of light with as little UV light as possible, for about 20-30 minute, about 16-24 inches from your face (not directly into eyes) within the first hour of waking in the morning.
Focusing on optimizing your sleep is beneficial all year. Things you can do for yourself include embracing your bedtime routine and creating a comfortable and hygienic bed. First, whether your bedtime routine involves taking a bath, completing your skincare regime, reading a few pages of a book, or drinking a cup of caffeine-free tea matters less than the fact that you have some routine that tells your mind and body that it’s time to wind down for sleep. Second, fashion a restful sleep environment for yourself by making your bedroom as cool, dark, and quiet as possible, and, of course, by outfitting your bed with clean, comfortable bedding.
Take care of yourself as the seasons change.
-The Team at down etc
Read more:
5 Ways Lack of Sleep Can Affect Your Mental Health
5 Ways to Optimize Sleep to Reduce Stress
What Is It About Sliding into Fresh, Clean Sheets that Feels So Good?
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