Every Fall, millions of Americans take a deep sigh when Daylight Saving Time ends and the sun begins to set earlier. The smaller amount of sunlight exposure can trigger a host of depression-like mood changes known as Seasonal Affective Disorder, or SAD. The condition is not uncommon, with millions of Americans affected by SAD every year. The good news is that many people respond very well to treatment.
What is SAD?
Seasonal Affective Disorder is not just “feeling sad” or “feeling down,” because the symptoms are often significant and persistent. SAD is characterized by depression-like symptoms, including low mood, irritability, sadness, low energy, sleepiness, oversleeping, and even physical conditions such as aches, headaches, or digestive troubles. SAD is considered a type of depressive disorder in the Diagnostic and Statistical Manual V, the guidebook Psychiatrists and Pediatricians use to diagnose mental health conditions, triggered by the recurring seasonality of winter. In severe cases, SAD may lead to suicidal thoughts. If you are in crisis, help is available. Call or text the national crisis lifeline at 988 to speak to someone right now.
It’s believed that Seasonal Affective Disorder is triggered by fewer hours of daylight, which can cause chemical changes in the brain and upset the circadian rhythm. The lower amount of sunlight can reduce the amount of serotonin activity in the brain. Serotonin is a neurotransmitter. When serotonin levels get too low, it can make you feel sad, irritable, or low-energy.
The increased amount of darkness can also lead the brain to produce excess melatonin, which can lead to sleepiness. The brain naturally produces an amount of melatonin every day to help regulate your internal clock. Melatonin tells your body when it’s time to go to bed. Because its production is primarily triggered by darkness, the earlier evenings can cause the brain to make more melatonin than usual.
Lower levels of vitamin D intake from the reduced sunlight exposure may also contribute to SAD, although study results are mixed. Vitamin D helps the brain regulate serotonin levels, as well as support healthy immune and inflammatory responses. Disruptions in these systems are linked to a general increase in depression.
Who is most at risk?
Women, particularly young women, are the most likely to be diagnosed with SAD. In the United States, it’s estimated as many as 16 million people deal with Seasonal Affective Disorder to some degree. Females are about four times more likely to have SAD than males. Additionally, younger adults between the ages of 18 to 30 are more likely to develop SAD than older adults.
Treatment
When SAD gets bad enough that it’s affecting your quality of life, it’s time to take action. The good news is that SAD is quite treatable. Treating it typically focuses on correcting your body’s circadian rhythm and addressing chemical imbalances in the brain.
There are steps you can take on your own:
- Increase your sunlight exposure. Getting more sun can help regulate your circadian rhythm. Try sitting near windows, opening the blinds, or spending more time outdoors.
- Exercise. Getting regular physical activity can help your mood by increasing serotonin production. Some research suggests getting 20 minutes of exercise three times per week can help combat mild to moderate depression. You can compound the benefit by exercising outside in the daylight.
- Take Vitamin D supplements. This can help boost your vitamin D levels which may be lower from the lack of sunlight. Vitamin D is a fat-soluble vitamin, which means its levels can build up in the body, so blood levels should be monitored by a physician.
- Maintain a consistent sleep schedule. Try to get to bed and wake up at the same time each day. Ideally, you should aim for seven to nine hours of sleep per night. Avoid naps during the day.
If these measures aren’t enough, it may be time to see a doctor. One of the first treatments doctors usually suggest is light therapy. This involves using a bright light therapy box for a period of time each day to mimic sunlight exposure. This can affect your brain chemistry and help reduce SAD’s symptoms. Don’t rush to buy one of these on your own until you’ve spoken with your doctor because there are other factors to consider, such as determining if your eyes or skin are too sensitive for it.
Depending on your situation, your doctor may also prescribe antidepressant medications to improve your mood. If needed, you may receive a referral to a behavioral therapist.
Lexington Clinic’s board-certified doctors are compassionate, understanding, and ready to help with Seasonal Affective Disorder and all of your medical needs. Click here to make an appointment and get treatment started.
About Kristin Allison Weeks, MD
Dr. Kristin Weeks is a dedicated physician who provides services in general pediatrics. She offers well-child checkups, sports physicals, and visits for acute and chronic illnesses for children of all ages. Dr. Weeks’ professional interests include general pediatrics and helping patients overcome anxiety and eating disorders.
Dr. Weeks can be reached at (859) 258-8600.
