Seasonal affective disorder (SAD) and its impact on sleep

As the days grow shorter and the nights longer, do you find yourself feeling more lethargic, irritable, and struggling to sleep? You might be experiencing Seasonal Affective Disorder (SAD), a type of depression that's related to changes in seasons. Let's explore how SAD affects your sleep and what you can do about it.

SAD typically begins and ends at about the same times every year, usually starting in autumn and continuing into the winter months. While less common, some people experience SAD in spring or early summer. The reduced level of sunlight in autumn and winter may disrupt your body's internal clock (circadian rhythm), leading to feelings of depression and sleep disturbances.

One of the primary ways SAD impacts sleep is through its effect on melatonin production. Melatonin is the hormone responsible for regulating your sleep-wake cycle. When it's dark, your body produces more melatonin, making you feel sleepy. With SAD, this natural process can be thrown off balance, leading to oversleeping or difficulty falling asleep.

Common Sleep-Related Symptoms of SAD

• Oversleeping (hypersomnia)
• Difficulty waking up in the morning
• Feeling tired and sluggish during the day
• Trouble falling asleep at night
• Restless or non-restorative sleep

Strategies to Improve Sleep and Mood

If you suspect you're dealing with SAD, there are several strategies you can employ to improve your sleep and overall mood:

1. Light therapy: Exposure to bright light, especially in the morning, can help reset your circadian rhythm and boost mood. Consider using a light therapy box for about 20-30 minutes daily.
2. Stick to a sleep schedule: Try to go to bed and wake up at the same time every day, even on weekends. This helps regulate your body's internal clock.
3. Get outside: Even on cloudy days, outdoor light can help. Try to get outside within two hours of waking up.
4. Exercise regularly: Physical activity can help alleviate depression and anxiety, leading to better sleep. Aim for at least 30 minutes of moderate exercise most days of the week.
5. Watch your diet: Avoid heavy meals close to bedtime and limit caffeine and alcohol, especially in the evening.
6. Create a sleep-friendly environment: Keep your bedroom cool, quiet, and dark. Consider using blackout curtains or an eye mask if needed.
7. Practice relaxation techniques: Meditation, deep breathing exercises, or gentle yoga can help calm your mind before bed.
8. Consider vitamin D: Low levels of vitamin D have been associated with SAD. Consult with your healthcare provider about whether supplementation might be beneficial for you.

Remember, while these strategies can be helpful, SAD is a form of depression. If you're struggling with persistent feelings of sadness, hopelessness, or sleep disturbances that significantly impact your daily life, it's crucial to seek professional help. A healthcare provider can offer additional treatments, such as cognitive-behavioural therapy or medication, to help manage your symptoms.

By understanding the connection between SAD and sleep, and implementing these strategies, you can work towards improving both your mood and your sleep quality during the darker months. Remember, spring will come again, and with the right support and self-care, you can navigate the winter months more comfortably.