What We'll Cover

• Understanding the condition, its symptoms, and what causes it.
• Exploring effective treatments and lifestyle changes.
• Practical ways to manage symptoms and maintain well-being.

When the days become shorter and the weather turns colder, some people notice a significant shift in their mood. This condition, known as Seasonal Affective Disorder (SAD), is a type of depression that typically occurs during the darker, colder months of the year.

What Is SAD?

SAD is more than just "winter blues" or occasional low mood. It’s a recognised condition that can bring significant changes to how you feel and act. Symptoms may include:

• Feeling sad or hopeless.
• Losing interest in activities you once enjoyed.
• Changes in sleep patterns, such as sleeping too much or too little.
• Changes in appetite, often with cravings for unhealthy foods..
• Feeling tired or having low energy.

SAD occurs partly because reduced sunlight during winter disrupts the body’s internal clock, which affects sleep and mood. It may also alter serotonin levels, a chemical in the brain that helps regulate emotions.

How Is SAD Treated?

The good news is that SAD is treatable. Common treatments include:

• Light therapy: Using a special lamp that mimics natural sunlight can help improve mood and energy levels.
• Counselling: Talking to a therapist can provide tools to cope with symptoms.
• Medication: Antidepressants may be prescribed for those with more severe symptoms.
• Lifestyle changes: Small adjustments, like spending more time outdoors during daylight hours, regular exercise, and eating a balanced diet, can make a big difference.

Sleep and SAD

Our bodies follow an internal biological clock called the circadian rhythm, which helps regulate sleep, digestion, and hormone production. This rhythm is influenced by light and dark. When the cycle is disrupted, such as during shorter winter days,  it can affect sleep and overall health.

Good sleep habits can help minimise the risk of falling out of sync:

• Stick to a regular bedtime.
• Limit screen time before bed.
• Get outside in the morning. Daylight exposure early in the day helps regulate your sleep-wake cycle, making it easier to fall asleep at night.

If insomnia (difficulty sleeping) becomes persistent, speak to your GP or a Roczen clinician for advice.

The Role of Vitamin D

From September to March, sunlight in the UK is usually too weak to provide enough vitamin D. Taking a daily vitamin D supplement is recommended for everyone during these months.

Dietary sources of vitamin D include:

• Eggs.
• Oily fish like salmon and mackerel.
• Red meat.
• Fortified foods, such as certain cereals.

Because SAD symptoms may sometimes overlap with other health issues, it’s important to consult your GP to rule out other conditions or deficiencies.

Tips for Coping With SAD

If you have SAD or even mild winter blues:

• Seek support: Talk to family, friends, or your Roczen clinician.
• Set realistic goals: Be kind to yourself and focus on small, manageable changes.
• Focus on diet: Choose meals with moderate protein and plenty of fibre from a variety of vegetables to help you feel full for longer.
• Stay active: Regular exercise can boost your mood and energy levels.

Summary

Seasonal Affective Disorder is a real condition that can significantly impact your mood and well-being, especially during the darker months. By understanding the link between our environment, body clock, and mental health, we can take steps to manage SAD effectively.

With treatments like light therapy, counselling, and medication, alongside lifestyle adjustments such as consistent sleep, natural light exposure, and a healthy diet, it’s possible to feel better. Remember, support from loved ones and healthcare professionals is always available. If you think you may have SAD, don’t hesitate to seek help—taking proactive steps can make a big difference in maintaining your health and happiness throughout the year.

Where does sleep come in?

Our bodies are circadian. This means they run on an internal, biological clock that responds to light and dark, day and night. When all is working well, it governs the sleep-wake cycle, digestive process, body temperature and hormone production. We now know that this cycle (and most importantly - the rest achieved during sleep) is essential for living a long healthy life.

To minimise the risk of falling out of sync, maintaining good sleep hygiene is key. Most of us know this includes going to bed at a similar time each night and minimising screen time. However, what we do when we wake up is also important. 

Recent evidence has shown that specialised cells in our eyes (ones that process sensory light input) give feedback to the brain to help regulate the sleep-wake cycle. This means that getting outside in the morning and taking a walk in the daylight can help us get a more natural sleep later that evening. With this in mind, it's easy to see that if you have a particular shift pattern, the shorter days can lead to a drastic drop in the amount of sunlight you can get in winter and this may impact your circadian rhythm.  If you are waking up and starting work before the sun rises, it may be useful to put a light box into your bedroom with a sunrise setting that aligns with your alarm to help ease you into the day. Seek advice from your doctor if you are affected by an inability to sleep (known as insomnia) on a regular basis.

From September to March, it is recommended that everyone in the UK consider taking a Vitamin D supplement. If you spend enough time outdoors in summer, we can usually get enough from the sun via our skin. Good sources of vitamin D that we can get from our diet all year round include eggs, oily fish, red meat and some fortified foods like cereals. The symptoms of SAD may represent another nutritional deficiency or underlying condition, consider consulting your doctor or GP to get a fuller assessment.

If you have SAD or even winter blues, seek support from those around you, such as your friends, family and Roczen clinician. Set realistic goals and be compassionate towards yourself. It's not uncommon for those with SAD to experience some weight gain and increase in cravings for carbohydrates during winter, which is particularly disheartening for those who have made an effort in spring and summer to maintain a healthy weight. Opting for moderate protein meals, with adequate fibre from a variety of vegetables, will help you feel fuller for longer and help to prevent excess weight gain.

SAD is a real and impactful condition that can significantly alter our mood and overall well-being, especially during the colder, darker months. Understanding the intricate relationship between our environment, our body's internal clock, and our mental health is crucial in managing SAD. While treatments like light therapy, counselling, and medication are effective, incorporating lifestyle changes such as maintaining a consistent sleep schedule, getting regular exposure to natural light, and following a nutritious diet are equally important. Additionally, the support of friends, family, and healthcare professionals can provide necessary encouragement and guidance. It's important to listen to your body and seek professional help if you suspect you are experiencing SAD. By taking proactive steps and being mindful of our health during these challenging times, we can better manage the symptoms of SAD and maintain our well-being throughout the year.