“Less sunlight is linked to lower levels of vitamin D and serotonin as well as a disruption in the body’s melatonin balance and circadian rhythm, which can impact sleep patterns and mood,” explains Anna O’Kinsky, Senior Supervising APN at Princeton House’s Eatontown outpatient site.
Because SAD is a type of depression, they share many symptoms. O’Kinsky notes that some of the lesser-known SAD symptoms to watch for include carbohydrate craving, a loss of interest in physical contact, and sleeping too much but still feeling fatigued. In addition, SAD is more common in women and young adults.
Behavioral health providers can draw on psychotherapy tools often used for depression to treat patients with SAD. O’Kinsky also recommends the following evidence-based tips.
Add some light. Research shows that the use of a light box or dawn simulator can help up to 80% to 90% of those with winter SAD. A dawn simulator alarm clock is a convenient way to produce this effect and help reset the circadian rhythm.
Soak in the sun. Encourage patients to bundle up and get outside, especially to exercise – and to keep the blinds open when inside.
Stick to a schedule. Maintaining a predictable sleep/wake schedule and structured daily routines can help counter the effects of less daylight.
Plan ahead. Once SAD sets in, it’s even harder to motivate. Making the effort to pre-plan ongoing activities – especially for when things quiet down after the holidays – can help patients stay more active and engaged.
