We hear this every year: the “winter blues.” But what is it really? For some, it goes beyond simply feeling less motivated or wishing for a little more sunshine. Seasonal affective disorder, also known as SAD, is a type of depression that follows a seasonal pattern. It most commonly occurs during the fall and winter months, when daylight becomes shorter.
We know how unpredictable our weather can be, especially in Reno. One day we may have sunshine and the next it could be snowing. While a mood change on a cloudy day doesn't automatically mean you're experiencing SAD, changes in daylight and spending more time indoors can influence our daily routines, sleep, and activity levels.
As we head into the “ber” months—September, October, November, and December—the days become shorter, many of us spend more time indoors, and our exposure to natural sunlight decreases. This can affect the body's internal clock and the hormones and brain chemicals involved in regulating mood, sleep, and energy.
Researchers are still working to understand exactly why some people develop SAD. Research suggests that changes in daylight may affect serotonin, a brain chemical involved in regulating mood, as well as melatonin, a hormone involved in the sleep-wake cycle. These changes may contribute to some of the symptoms associated with winter-pattern SAD, including fatigue, increased sleep, changes in appetite, and low mood.
What exactly is SAD—and what does your circadian rhythm have to do with it?
It is normal to have days when you feel a little more tired or less motivated during the darker months. SAD is different. It is a form of depression that occurs in a recurring seasonal pattern and can affect a person's mood, energy, sleep, appetite, and interest in everyday activities.
One piece of the puzzle may be the circadian rhythm, the body's 24-hour internal clock that helps coordinate when we feel awake and when we feel ready for sleep. Light is one of the strongest signals that helps keep this clock aligned with the day-night cycle.
When daylight hours change, our exposure to that signal changes, too. Researchers believe that in people with SAD, seasonal changes in daylight may contribute to disruptions in the body's normal rhythms, including changes involving serotonin and melatonin.
Think of morning light as a signal to your body that the day has begun. As the seasons change, being intentional about getting some natural light earlier in the day can help maintain a consistent daily routine.
Common signs to look for
SAD can look different from person to person, but winter-pattern SAD may include:
· Persistent sadness or low mood
· Feeling unusually tired or lacking energy
· Difficulty getting motivated
· Losing interest in activities you normally enjoy
· Sleeping more than usual
· Increased appetite or cravings, particularly for carbohydrates
· Difficulty concentrating
· Withdrawing from friends or wanting to “hibernate”
· Changes in weight
· Feelings of hopelessness or worthlessness
Having one of these symptoms doesn't necessarily mean you have SAD. The bigger picture matters including how long symptoms last, how severe they are, and whether they follow a seasonal pattern.
What can you do?
You don't have to wait until spring to start supporting your mood and energy.
Get outside early in the day. Even on a chilly or cloudy morning, spending some time outdoors can expose you to natural light. A short walk around the neighborhood, drinking your morning coffee outside or simply stepping outdoors for a few minutes can be an easy place to start. Morning outdoor light can also help reinforce your body's daily sleep-wake rhythm.
Keep moving. Exercise can be a valuable part of supporting mental health. You don't need an intense workout routine. A walk, home workout, yoga class, or strength-training session can all help you stay active during months when it's tempting to spend more time on the couch.
Keep your sleep schedule consistent. Shorter days can make it tempting to sleep in or stay in bed longer, but maintaining consistent wake and bedtimes can help support your sleep-wake rhythm.
Stay connected. Social withdrawal can be one of the symptoms of winter-pattern SAD, which can make isolation feel easier. Make plans with friends, join a class, take a walk with a neighbor, or find other ways to maintain regular social connection.
Consider light therapy if appropriate. Light therapy is one of the established treatments for winter-pattern SAD. A light box designed specifically for SAD typically provides 10,000 lux of light and is generally used in the morning. Because light therapy isn't appropriate for everyone, especially people with certain eye conditions or those with conditions or medications that can increase sensitivity to light, talk with a health care provider before beginning treatment.
When should you seek help?
There is a difference between having a few gloomy days and experiencing depression. If low mood, fatigue, changes in sleep or appetite, loss of interest or social withdrawal persist for weeks, interfere with your work or relationships, or return around the same season year after year, it may be time to talk with a health care provider or mental health professional.
The goal isn’t to wait for the warmer months to come back. It’s about adjusting to the season and finding ways to feel your best through the darker months. And if you’re struggling, reaching out is a sign of strength, not weakness. You are not alone, and support is available. You can always call or text 988 for assistance.
Shelby Rockers is a certified personal trainer and wellness coach as well as the owner of BeeFIT Wellness Coaching.
Research suggests that changes in daylight may affect serotonin, a brain chemical involved in regulating mood, as well as melatonin, a hormone involved in the sleep-wake cycle.