While the brisk wind blows through the trees, and the clouds darken to a melange gray, the sun eagerly sets at a meager 5 p.m. Although getting warm and bundling up is ideal for some in the comfort of their houses, people experiencing Seasonal Affective Disorder (SAD) may think otherwise. As most people in the United States set their clocks back one hour as daylight saving time ends, sleep patterns and mood changes can be observed.
Commonly triggered around fall and winter months, SAD is a type of depression that is caused by the chemical change in the brain due to fewer amounts of sunlight and shorter days, leading to symptoms such as sadness, sleepiness, lack of energy, and loss of interest in usual activities.
“In addition to less sunlight, the temperature is also dropping making it hard to do the things we were doing outside in the early morning or evening, such as walking, running, bike riding, etc,” School Counselor Kim Valentine said.
Although not much research has been conducted on the origins of SAD, a study at Johns Hopkins University has linked it to a decrease in melatonin production, which is a sleep-related hormone.
Humans naturally produce melatonin when it’s dark; however, more melatonin is made when the days become shorter and darker earlier, which disrupts regular sleep patterns and moods.
Other factors include the human’s biological clock, known as the circadian rhythm, which regulates the body’s mood, sleep, and hormones; however, a reduced amount of sunlight can alter the body’s internal clock to induce feelings of depression as “the strongest time signal is light in animals” according to Sara Benjamin, MD at Johns Hopkins.
Due to this chemical imbalance, serotonin levels, which affect happiness, decrease due to the lack of daylight, which regulates it, leading to depression.
A study conducted by a group of Danish researchers found that during the shift from daylight saving to standard time, there was an 11% increase in depressive episodes.
Another factor is Vitamin D levels, produced in your skin when in contact with direct sunlight, that can help boost serotonin activity, which is lower during winter and can increase feelings of SAD.
Affecting around 5% of Americans, SAD is observed more in early adulthood, specifically around the ages of 18 to 30, according to Cleveland Clinic. So, how is SAD treated?
The most common treatment, LED Light Therapy, is a special lamp known as a “lightbox” which is used to simulate sunlight, which can reduce symptoms in about 67% of patients with SAD in a study conducted by the NIH.
Other help includes cognitive behavioral therapy (CBT) and vitamin D supplements.
“Winter blues” is a moderate version of SAD that does not require a medical diagnosis, as feelings of mild sadness and a desire to stay home become more prevalent during the colder months.
This affects many students.
“I’m a night owl by nature, so having less daylight and earlier sunsets definitely throws me off. Even though SB doesn’t really have typical “seasons,” when it’s cloudy and cold, I find myself way less motivated to do schoolwork and be productive,” senior Sydney Fisher said.
Often, this causes one to cancel social events, hunker down at home, and pursue activities such as watching TV and baking.
Although it may be hard to find the motivation to do something exciting when it becomes so dark quickly. Some recommended ways to beat the winter blues include taking advantage of the sun when it is out by opening windows or simply going outside for a few minutes.
Allocate enough time for a proper night’s rest might also be difficult due to school, getting 7-9 hours of sleep can improve one’s mood.
Remembering to stay active, even walking for a few minutes a day, can help release endorphins, natural hormones that help lower stress and enhance mood.
Lastly, engaging in any social activity, whether a phone call or hanging out with friends can help. Even if the gloomy months may seem long.
“… I try to romanticize the winter and do fun winter activities. I enjoy the yearly wardrobe shift of summer tanks to warm sweaters. I love binge-watching movies like Harry Potter and Twilight,” Sydney said.
