With the new year, the days don’t get much longer, leaving us with more darkness. This can make some feel slightly unhappy, but for millions, it results in a deeper sadness called seasonal affective disorder (SAD).
The decrease in sunlight during fall and winter messes with our internal clock, or circadian rhythm, affecting how our body functions and reacts to the day-night cycle. Joseph Takahashi, a circadian rhythm expert at the University of Texas Southwestern Medical Center, explains that this can mess with parts of the brain that control mood, causing tiredness and low energy because of poor sleep.
To combat SAD, maintaining health is crucial. There are several ways to manage SAD effectively, recommended by experts. It’s important to consult with a healthcare professional before starting any new health approach.
Explore Light Therapy
Light therapy is a primary treatment for SAD, involving sitting in front of a light box that emits at least 10,000 lux for 30 minutes each day. Dr. Jason Tucciarone, a psychiatry teacher at Stanford University School of Medicine, highlights that sunlight is much brighter, suggesting longer sessions with weaker light boxes if needed.
Try Dawn Simulators
These gadgets gradually light up to simulate sunrise, waking you gently. Studies indicate that dawn simulators could match light therapy in lessening depressive symptoms, providing a soft morning start, Tucciarone notes.
Stick to a Sleep Schedule
Adequate sleep is vital, says Thomas Kilkenny, a sleep authority at Northwell Health in New York. The shorter days can upset our natural sleep patterns, causing insomnia and making us tired during the day.
