A mood drop in the winter can lead to consequences for your sleep quality, creating a vicious cycle
As the seasons change, so does our mood. Many of us report feeling more lethargic during the colder months, but for some people this can go further than just the winter blues. Seasonal Affective Disorder (SAD) is a mental health condition that impacts millions of people around the world every year, impacting your energy levels, mood and, of course, your sleep.
But what exactly is SAD, and what impact does it have on your sleep health? Even more importantly, what can you do to tackle your symptoms and enjoy better rest this winter? We’re here to help.
What is Seasonal Affective Disorder?
SAD is a very specific kind of depression, one that is dictated by the time of year. Often beginning in late autumn or early winter, SAD leads to depression-like symptoms such as feelings of sadness, hopelessness, fatigue, social withdrawal and a lack of interest in activities and hobbies.
There are several theories into why SAD presents itself. Experts have suggested that shorter days and fewer hours of sunlight causes a hormone imbalance that makes you feel depressed. We get a lot of our serotonin – otherwise known as the ‘happy hormone’ – from sunlight, which is harder to come by in winter. As such, we generally feel less positive and less energised.
SAD impacts as many as 2 million people in the UK, according to the NHS. Although the symptoms are temporary, when left untreated SAD can be difficult to live with, even increasing your risk of self-harm and suicide.
The impact of SAD on your sleep
Sleep problems are a common consequence of SAD. People living with SAD often report feeling excessively sleepy during the day. The Journal of Psychosomatic Research also reports that people with SAD sleep 2+ hours longer per night in winter compared with summer.
SAD can make it difficult to wake from a long sleep, and increase the temptation to nap. What’s more, napping may not provide relief from feeling sleepy. Nightmares are also more common in people with SAD. A study from the Journal of Sleep Research found that 16% of participants with SAD had frequent nightmares compared with 2.4% of participants without SAD.
Healthy sleep is vital to your overall health and wellbeing, balancing your mood and emotions. When you don’t get enough sleep, you’re more likely to develop symptoms of depression, creating a vicious cycle of poor sleep and SAD.
Tackling SAD symptoms
Prioritising quality sleep can help to alleviate feelings of depression during periods of SAD. This involves going to bed and waking up at the same time every day, allowing for the 7-9 hours of sleep recommended by the National Sleep Foundation. You should also allow yourself time to wind down in the run up to bedtime by avoiding bright screens, opting instead to read, meditate or do some gentle stretches.
Light therapy has been found to be effective in treating SAD symptoms, mimicking the natural light we miss during the winter months. A study from the Journal of Affective Disorders found that daily light therapy can reduce depressive symptoms by as much as 83% after one month.
Self care is also important in the treatment of SAD. Taking time to look after your physical and mental health, doing things you enjoy, and getting the rest you need can all help you make it through the winter and enjoy the light at the end of the tunnel.