The short days and long nights of winter can take a toll on us all. If you find that you have trouble sleeping, crave fatty foods, or lack your usual amount of energy you could have seasonal affective disorder (Sad).
Sad affects millions of Brits each year and the symptoms can be serious in some instances. The severest cases are likely to be treated in a similar way to depression, so talk to a GP or healthcare professional if you think you might be affected.
You might also find that simple lifestyle changes can help.
Sad is a depressive illness that affects our mood, appetite, and sleep patterns
While the condition is not fully understood, lower light levels caused by a combination of shorter days, longer nights, and the lower angle of the sun are thought to be to blame.
Our circadian rhythms – the 24-hour body clock we all have to help regulate sleep and alertness – are thrown off by low light, while less sunlight disrupts melatonin and serotonin. It is these hormones that control our moods, appetites, and sleep patterns.
Changes to hormones can lead to the most prevalent Sad symptoms:
- Depression, often characterised by no longer enjoying activities you normally enjoy
- Lack of energy and concentration, and possibly a lost sense of time
- Appetite changes including cravings that can lead to weight gain
- Sudden and unexplainable mood changes that occur only in winter.
You should consult a professional if you have any of these symptoms or if you recognise them in a loved one.
5 simple lifestyle changes could help you to manage the symptoms
1. Take control of your exposure to light
As the winter approaches and we find ourselves shifting to a shorter day, it can throw off our body clocks and make sleeping difficult.
You might find that a Sad alarm clock helps you to manage your sleep pattern better.
These devices can be used to simulate the sunset and sunrise, helping you to wake up gradually.
Getting out into the fresh air is also key, especially at the start of the day so you might consider an early morning walk.
2. Be sure to exercise regularly and preferably outside
The endorphins released by exercise are great for boosting our mood and could also help to tire you out, ready for a good’s night sleep. (Just be careful not to exercise too close to bedtime).
Exercising outdoors is even better for you, especially if you can get out into nature. Fresh air and green open spaces can boost your mood while helping you to get the sunlight you need.
3. Manage your vitamin D levels
A lack of vitamin D during the winter months can lead to many of the symptoms associated with Sad. You might have trouble sleeping, lack energy, and lose your appetite.
We get our vitamin D from the sun but during the UK winter, the sun’s low angle can prevent us from getting as much vitamin D as we need.
Consider taking supplements between October and early March when getting the vitamin D you need solely from sunlight becomes harder.
Also, think about incorporating vitamin D-rich foods into your diet.
4. Eat a balanced diet and don’t succumb to cravings
Sad can lead to cravings for sweet or fatty foods. While you don’t need to cut these out entirely, be sure not to succumb to these cravings and try to maintain a balanced healthy diet.
Hearty dishes like casseroles can provide the comfort you need without the excess fats and sugars. But remember that treats in moderation are perfectly acceptable.
Try to incorporate foods rich in vitamin D, to ensure you are getting enough essential nutrients.
Good sources of vitamin D include:
- Oily fish
- Red meat
- Egg yolks
5. Be sociable and be sure to ask for help if you need it
If you are feeling the effects of Sad this winter, reach out and speak to loved ones or professionals.
You might combine chatting with a close friend with a walk in the park, helping you to get some fresh air and exercise at the same time. If you are having trouble sleeping or managing your appetite, a friend might be in the same boat, allowing you to help each other.
Where your symptoms are suggestive of depression, be sure to seek professional help from a medical practitioner or your GP.
Symptoms of depression might include:
- A persistent low mood
- A loss of pleasure or interest in everyday activities
- Feeling irritable, guilty, or worthlessness
- Feeling stressed or anxious
- Becoming less sociable
There are organisations that you can contact too, including: