What is Seasonal Affective Disorder and How Can You Manage It
Seasonal Affective Disorder, or SAD, is a form of depression caused by reduced light exposure. When there is less natural daylight, the body’s melatonin and serotonin levels change, which affects our mood, sleep and energy levels. For example, when daylight decreases, melatonin levels can rise, making you feel more tired. Meanwhile, serotonin levels drop, leading to low mood and lack of motivation. SAD is not a sign of weakness, and is a recognised medical condition that can affect all ages and backgrounds. For some, symptoms can become severe with high fatigue and severe depressive episodes that interfere with work, relationships and hobbies. The good news is that SAD is highly manageable with the GP support, and recognising the signs early can help prevent symptoms from becoming overwhelming, before the seasons change.
The Role of Natural Light
Sunlight is a natural mood booster and energiser, helping to produce serotonin and regulate your body’s internal clock. During winter, sunlight is limited, so it’s important to try and make the most of it for 20-30 minutes daily, facing east or near a window. Try to spend time in nature during the brightest part of the day, even if it’s cold. This will help keep energy levels high throughout the day and boost endorphins (the ‘happy hormones’). Intramuscular (IM) Vitamin D shots can also help deliver the vitamin directly into the muscle, ensuring faster absorption and more sustained benefits compared to oral supplements.
If your energy levels are low and you’re experiencing fatigue, you may think the resolve is to sleep more. This is because your body clock doesn’t align with your sleep-wake cycle. Its natural circadian rhythm becomes disrupted, and its ability to regulate energy levels throughout the day is impaired. That’s why it is so important to create a sleep schedule and aim for eight hours of good sleep per night, even on weekends. To achieve this, avoid caffeinated drinks, alcohol, and large meals 2-4 hours before bedtime, as these can cause an energy spike that leads to disrupted sleep.
Managing SAD Symptoms
In colder months, the body redirects blood flow away from muscles and skin to protect essential organs, often leaving us feeling lethargic, with tight muscles and dry skin. Taking part in activities that helps get the blood flowing can counteract this effect. Massage therapy, for instance, warms up the body and increases circulation, loosening tight muscles. Hot yoga, Pilates and HIIT (high-intensity interval training) are also great for boosting energy and improving overall fitness. If you need further advice, book in for a private GP consultation for dedicated support and advanced routine check-ups.
Understanding Light Therapy
When you sit in front of a light box, the bright light stimulates your hypothalamus, a part of your brain that controls hormonal and emotional balance. This exposure reduces melatonin production, which helps you feel more alert, and increases serotonin production, the neurotransmitter that regulates mood. By restoring your body’s natural day-night rhythm during darker months, light therapy helps rebalance these chemical processes. Most light boxes are medically approved devices that filter out harmful UV light, so they’re safe to use regularly. The intensity is measured in lux, with stronger lights typically producing better results.
Blue Light vs Red Light
Light therapy glasses work on the same principle as SAD lamps wherein they emit a controlled amount of bright light into the eyes to stimulate serotonin production. The main advantage is convenience as you can wear them while working or moving around, instead of having to sit in front of a SAD lamp. For best results, they should provide a light intensity of around 10,000 lux and be used in the morning. For mood-related conditions like SAD, white or full-spectrum light remains the best option. However, blue light can be beneficial to reduce eye strain and support better sleep health, but they do not treat depression. Some studies suggest that red light can help mitochondria (the small powerhouses inside our cells) work more efficiently by improving energy levels and how they process oxygen and nutrients in the body. However, research is still in its early stages, and it is not currently considered a reliable treatment for SAD.
Saunas for Seasonal Depression
Sauna is a great way to stimulate heat shock proteins that help combat illness, anti-ageing and lower stress responses. To help combat illness, time in the sauna can temporarily open nasal passages and ease breathing if you experience congestion. The increased blood flow can also support the body’s immunity and stress response, promoting overall recovery and relaxation. For anti-ageing, regular sauna increases circulation, delivering oxygen and nutrients more efficiently to the skin’s surface, which can give it a healthier appearance. For the mind, 15 minutes of sauna, 3-4x a week for most healthy adults can reduce cortisol levels and help the body release endorphins (‘the happy hormones’). After every session, be sure to rehydrate well as saunas do cause fluid loss through sweating. If you have an underlying medical condition, such as low blood pressure, heart problems, or respiratory issues, please do check with your GP before beginning regular sauna use to make sure it’s suitable.
Want to find out more? Read Dr. Kaywaan Khan’s press feature here.
