Hello and welcome back to Making Sense of Women's Health. I'm Roberta Bass, and as the dark nights are drawing in, I thought today we would cover a topic that affects many people in these darker months—and that is Seasonal Affective Disorder, or SAD for short.

For me, winter has always been a challenging time. While I’ve made strides in managing my mood and chronic fatigue over the years, I know firsthand how the shorter days and lack of sunlight can impact energy levels and overall well-being. This year, I’m feeling more balanced, and I’d like to share some of the insights and strategies that have worked for me, as well as explore practical approaches to managing SAD.

But what exactly is SAD? SAD is actually a type of depression that is tied to the changing seasons—most commonly starting in late autumn or early winter and lifting as spring and summer arrive.

While anyone can be affected, it’s more common in women and those living far from the equator, where daylight hours vary greatly.

So, what are the symptoms of SAD? There are a few. The main ones include:

• Persistent low mood.
• Loss of interest in activities that would normally bring joy.
• Low energy and fatigue.
• Changes in sleep patterns, often leading to oversleeping.
• Increased appetite and craving for high-carbohydrate foods, which unfortunately can lead to weight gain.
• Difficulty concentrating and feeling sluggish.

Although less common, some people experience a form of SAD during the spring or summer months, which can come with different symptoms such as insomnia and anxiety.

The exact causes of SAD aren’t fully understood, but it’s believed to be related to a few factors. Firstly, reduced sunlight exposure. The decrease in sunlight during the winter months can disrupt our body’s internal clock, or circadian rhythm, which helps regulate mood and sleep.

Serotonin levels can also be impacted by sunlight because sunlight helps with the production of serotonin, which is a neurotransmitter that contributes to feelings of happiness and well-being.

Melatonin, our sleep hormone, is another factor. The longer nights can increase melatonin levels, which can promote sleepiness during the day and disrupt energy levels.

For women going through peri- and post-menopause, SAD can also feel amplified due to hormonal imbalances. These fluctuations can make the effects of SAD even more pronounced, and it’s important to acknowledge how interconnected these aspects of health can be.

I’d like to share some of the things that have helped me this year. Even though I’ve always felt this dip in energy and low mood during the colder months, this year I’ve been focusing on strategies throughout the year, and they’ve really made a difference.

One of the most significant additions to my routine has been using my Sensate device. If you’re not familiar, Sensate is a relaxation tool that emits gentle vibrations on your chest. It’s paired with calming soundscapes through an app, and it stimulates the vagus nerve, which is key for activating the body’s relaxation response.

I use it daily, and it’s been amazing for calming my nervous system and reducing stress. It’s also been helpful for managing my fatigue. If I use it after a busy morning, I feel more refreshed and can keep going through the rest of the day.

I’ve also made sure to prioritise exercise. This varies depending on how tired I am and what kind of night’s sleep I’ve had, but I aim for at least 15–30 minutes every morning, followed by a walk with my dog. Getting outside, moving, and breathing in fresh air—even when it’s cold—really helps to lift my spirits and improve my energy.

Another important addition has been vitamin D supplements. I’m often low in vitamin D, and during the darker months, those levels can drop even more. Regular supplementation has really helped with my mood and energy levels.

A few years ago, my husband bought me a light box, which is often recommended for SAD. Unfortunately, I found it triggered headaches and migraines for me, so it wasn’t suitable. However, for many people, light therapy can be very effective.

I do use a daylight alarm clock, which gradually brightens in the morning to gently wake me up. It’s been a much nicer way to wake up, especially on dark winter mornings.

If you’re struggling with SAD or low mood during the winter months, here are some other strategies that may help:

1. Get outside during daylight hours. Even if it’s cloudy, natural light can help regulate your circadian rhythm.
2. Stay active. Gentle movement or regular exercise can boost your mood and energy levels.
3. Eat a balanced diet. Focus on complex carbohydrates, lean proteins, and healthy fats to maintain energy and brain health.
4. Consider light therapy. If it’s suitable for you, using a light box for 20–30 minutes each morning can help regulate serotonin and melatonin levels.
5. Try cognitive behavioural therapy (CBT). Techniques like journaling or thought exercises can help manage low mood.

I also recommend creating a cosy, uplifting environment at home. Add warm lighting, scented candles, or relaxing music to make your space feel comforting. Even small touches, like plants or soft furnishings, can make a big difference.

If you’re working on improving your sleep, reducing blue light exposure in the evenings is crucial. Establish a calming wind-down routine, and listen to my earlier episode on sleep if you’d like more tips.

Lastly, consider seeking support from a healthcare provider if SAD is significantly impacting your life. They can help guide you towards the right treatment, whether that’s medication, therapy, or another approach.

For me, tools like the Sensate device, daily exercise, and vitamin D supplementation have been game-changers. But it’s all about finding what works for you and being patient with the process.

Thank you, as always, for joining me on Making Sense of Women’s Health. Remember, you are not alone, and there are ways to support your well-being as the seasons change. Take care, and as always, prioritise your health and well-being.