SAD, Seasonal Affective Disorder aka Seasonal Depression is essentially a disturbance in your circadian rhythm due to the lack of sunlight you are experiencing throughout the day during the fall and winter months. With SAD, some symptoms may be a loss of energy, a dip in mood, a lack of interest, or trouble focusing.
Circadian rhythm is the body's natural 24 hour sleep-cycle. Light affects our circadian rhythm by training our brain’s internal clock and keeping it synchronized with our environment. When that is disturbed the changes of light exposure can cause cognitive and emotional issues such as irregular sleep patterns and moodiness. Seasonal light can also cause a change in the amount or neurotransmitters; i.e. serotonin and dopamine. So, in the summer, you are storing more serotonin and dopamine and in turn, you are feeling happier and more motivated. Compared to in the fall and winter where you are more tired and less motivated.
Some ways to to reestablish your circadian rhythm during these months are:
1. Bright light every morning. Get bright sunlight during the first 30 minutes after you wake up. If you are not able to get out and see the sun, then get a SAD (Seasonal Affective Disorder) lamp. These are the two top devices I recommend: Carex or Verilux
2. Get off your electronic devices at night. Exposure to these devices delay sleep onset because they inhibit production of melatonin, prolactin and growth hormone. Avoid watching TV or using a computer or tablet at least an hour or two before bed. Do not charge your phone anywhere near your head while you sleep.
3. Use Blue/green blocking glasses. If you are not able to turn off all electronic devices 1-2 hours before bed, then get some blue/green light blocking glasses. If you get a pair of glasses like these you can still be on your electronic devices, still be on your computer, watch TV, be in a house with indoor lighting. They keep blue light from entering your eyes and disrupting your circadian clock and suppressing melatonin. One of the best brands in the market is called SafetyBlue and another is called TrueDark.
4. Sleep in complete darkness You want your bedroom to be completely dark, believe it or not, there's research showing that even very, very tiny lights in the bedroom at night can have a measurable negative impact on your brain function, and even make you much more likely to have depression.
5 Optimize your sleep. Establish a set bedtime and wake time every day. In the modern world through the modern lighting, we have developed nocturnal social interactions and it's common to stay out later for those kinds of social engagements. Staying out too late shifts your circadian rhythm and negatively impacts your energy levels.
6. Optimize your feeding window. Don’t eat after 8:00 pm. When there is food in your stomach while you sleep, growth hormone and other factors are suppressed. This will decrease your energy during the day. A big reason why disrupted circadian rhythm is linked to so many diseases is that it represses cell regeneration. This should happen when you sleep while you’re fasting.