As the year progresses, the short days and long nights persist. This lack of light can cause mild sadness for some, but it leads to a deeper melancholy known as seasonal affective disorder (SAD) for many others.
The reduced daylight in autumn and winter disrupts our body’s 24-hour internal clock, or circadian rhythm, which controls bodily functions and adapts to the day-night cycle.
According to Joseph Takahashi, an expert on circadian rhythms and head of neuroscience at the University of Texas Southwestern Medical Center, this disruption impacts mood-related brain areas, resulting in fatigue and low energy from sleep disturbances.
Staying healthy is key to fighting off SAD. There are several expert-recommended tactics to manage SAD effectively. Always seek advice from a healthcare professional before trying new health strategies.
Light Therapy
Light therapy is the go-to solution for SAD, involving exposure to a light box that shines at least 10,000 lux for around 30 minutes daily.
Dr. Jason Tucciarone, a psychiatry instructor at Stanford University School of Medicine, mentions that the brightness of natural sunlight far exceeds this, suggesting longer exposure to weaker light boxes if necessary.
Dawn Simulators
These devices gradually brighten to wake you, mimicking sunrise. Research shows dawn simulators can be as effective as light therapy in easing depression symptoms, providing a softer start to the day, says Tucciarone.
Consistent Sleep Habits
The importance of proper sleep cannot be overstated, according to Thomas Kilkenny, a sleep medicine expert at Northwell Health in New York. Shorter daylight hours can throw off our sleep-wake cycle, leading to sleep issues and daytime tiredness.
