The winter season brings cold days and cozy vibes, but for some, it also marks the beginning of a condition known as seasonal affective disorder (SAD). SAD is a form of depression that appears in late fall and winter and subsides with the arrival of spring. While the exact cause remains a mystery, researchers believe that lack of sunlight plays a key role.
Dr. Richard Schwartz, associate professor of psychiatry at Harvard-affiliated McLean Hospital, emphasizes the importance of recognizing SAD as a serious condition. He notes that “people should not ignore the signs of SAD and should seek treatment if they appear, as if left alone, SAD can lead to serious health problems.”
Sunlight and your mood
Exposure to sunlight It has a profound impact on our brain. It stimulates the hypothalamus, a region of the brain that houses our internal sleep-wake clock. Insufficient light disrupts this clock, causing an overproduction of the sleep hormone melatonin and a decrease in serotonin, the feel-good brain chemical. This chemical imbalance can lead to feelings of low energy, lethargy, and depression.
SAD is accompanied by other telltale signs, including decreased sexual desire, inclination to overeat (especially comfort foods), and sleep disturbances. It also correlates with cognitive challenges such as concentration and memory difficulties. Dr. Schwartz adds, “As SAD becomes more lethargic, they are also less likely to exercise or socialize.”
Several factors increase the risk of SAD, such as family history of SAD or depression and geographic location. People residing in northern states, where daylight decreases significantly in the fall and winter, are more likely to suffer from SAD than those in the south.
Addressing SAD: Phototherapy and Medication
The primary treatments for SAD are phototherapy and antidepressant medicationsoften used in combination for maximum effectiveness.
Common medications for SAD include selective serotonin reuptake inhibitors (SSRIs) such as fluoxetine (Prozac) or sertraline (Zoloft) and a different type of antidepressant known as bupropion (Wellbutrin).
Bright light therapy involves the use of light boxes that emit 10,000 lux, approximately 100 times brighter than normal indoor lighting. Dr. Schwartz recommends consulting reliable sources like the Center for Environmental Therapeutics when purchasing a light box. To use it, sit a foot away for about 30 minutes each morning, keeping your eyes open but avoiding looking directly into the light.
“Try to get some light before 10 a.m., especially if you often feel SAD symptoms around midday,” suggests Dr. Schwartz. As daylight increases during spring and summer, you may need phototherapy less often or not at all.
Phototherapy is generally safe, but may cause minor, temporary side effects, such as headaches and irritability. If you have eye conditions or skin that is sensitive to the sun, consult your doctor before starting phototherapy.
No light box? Sunbathing in front of a sunlit window or taking an early morning walk can offer similar benefits. Dr. Schwartz emphasizes the importance of combating the lack of light in winter, saying, “Be sure to take steps to get the light your body and brain need.”
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