Symptoms of SAD, and how to prevent shorter days, reduced sunlight from impacting brain's chemistry

How to prevent Seasonal Affective Disorder: Maintaining a winter routine with exercise, social contact and consistent sleep can act as a protective buffer long before symptoms peak (Image: Pexels)

Does winter always come with several challenges? If you find yourself climbing out of bed with groggy, your thoughts foggy, and the daylight already fading before you feel fully active, you need to make a note of it. As all of it is not just winter blues, it can also be Seasonal Affective Disorder (SAD).

A form of depression that appears with the changing seasons, Seasonal Affective Disorder is most common in late autumn or winter. Research confirms that shorter days and reduced sunlightcan have a powerful effect on the brain’s chemistry. Therefore, instead of dismissing the heaviness as just tiredness, experts now recognise SAD as a medical condition which can leave people feeling, hopeless, irritable and emotionally drained

According to the National Institutes of Health, SAD ties closely to how our bodies respond to the loss of natural light. Experts from the National Center for Biotechnology Information (NCBI) describe it as a disruption in the circadian rhythm, the  internal clock, which becomes confused as daylight hours shrink.

Researchers have found that levels of serotonin, a neurotransmitter linked to mood, tend to drop in winter, while melatonin, the hormone that makes us sleepy, rises. It’s a biochemical tug-of-war that can leave people lethargic, downcast and craving carbohydrates. The pattern is so consistent that doctors now consider SAD a predictable and treatable subtype of major depression.

Symptoms of SAD

People with SAD often complain about the following:

• Persistent low mood as days grow shorter
• Excessive sleepiness or trouble waking up
• Loss of interest in activities that you once enjoyed
• Increased appetite, especially craving more for sugars and starches
• Difficulty, concentrating, or staying motivated
• Social withdrawal, irritability, or feeling emotionally drained
• Feeling physically and mentally sluggish

These symptoms usually rise in autumn, peak in mid-winter, and ease as spring brings longer daylight.

Causes of SAD:

While reduced sunlight is the he primary driver, many other factors play their part. The lack of daylight can disrupt the circadian rhythm, confuse hormonal signals and interfere with the brain’s production of serotonin. Some individuals may also have a genetic predisposition or a heightened sensitivity to seasonal light changes. Environmental factors, living in northern regions, spending long hours indoors or lacking access to natural daylight, can all intensify the condition.

How to prevent and treat SAD

SAD is highly manageable once recognised. Light therapy, sitting near a medically approved bright lamp, is considered the cornerstone of treatment, helping reset the internal clock. Regular outdoor daylight, even brief morning walks, can also lift symptoms. Doctors also recommend psychotherapy, vitamin D supplementation or, in some cases, antidepressant medication. Maintaining a winter routine with exercise, social contact and consistent sleep can act as a protective buffer long before symptoms peak.

Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for specific health diagnosis.