It’s hard not to notice the sun is setting earlier and rising later. When I wake up, it’s dark. Goodbye to the long sunny days of summer and hello to our Northwest autumn.
At the end of October, we have a little over 10 hours of daylight. Daylight saving time ends the weekend after Halloween. And near the end of December, we only get to greet the sun for eight and half hours.
Add in the gray and rainy weather of fall and winter and it’s no wonder that we’re the coffee capital of the country. But I noticed during my first winter in the Northwest that I looked like one of our gray days. I put on a few pounds of scones and muffins in the hopes they would give me some get up and go and I discovered that there was such a thing as a triple latte. And, waking up in the darkness of the early morning, I felt foggy and groggy way longer than I did in summer. It all happened slowly so I really didn’t know what was happening.
I realized, after doing a little research, that I was experiencing symptoms of Seasonal Affective Disorder (SADS). According to the National Institute of Mental Health (NIMH) symptoms build up slowly in autumn and early winter and often include increase appetite, weight gain, increased sleep, less energy, difficulty concentrating, loss of interest in work and other activities, and irritability. Some individuals experience full blown depression. Those of us in northern latitudes are more likely to experience SADS.
According to NIMH, millions of Americans suffer from this condition and there are many that don’t know that they have SADS.
Some researchers believe that the shorter days change our circadian rhythms (wake/sleep cycles) and effect the melatonin production in our brains. Our hunter-gatherer ancestors spent more time outdoors than modern day North Americans. A lot of us become winter couch potatoes.
So, what can we do?
Consider buying a dawn simulator. I like waking up with light, which peeks through my curtains in summer, but is absent in fall and winter. A dawn simulator is a globe on top of an alarm clock. Thirty minutes before the alarm goes off, the globe gets brighter over time. Waking up to bright light gets me going. I’ve used mine for over 30 years.
Bright Light Treatment is effective. Clinicians recommend that individuals with SADS spend 30-60 minutes a day in front of a light box that generates 10,000 Lux of bright light. (https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6746555/) Sometimes called a “Happy Light” there are many models that are available for purchase. I sit in front of mine for 30-60 minutes in the morning when I’m reading the newspaper. Sometimes I will use it at night when I’m reading. I’ve found it to be helpful in improving my energy level and mood during the winter. I do think it’s important to start using it in the autumn before winter sets in.
Get outside—rain or shine. Let’s face it, there’s no competition with natural light even in the winter. Get outside and walk. There is no such thing is bad weather—just bad gear. Don’t become a winter couch potato.
Exercise helps. Winter is when gym memberships blossom. Any kind of exercise is good for your mental health. Take a yoga, Tai Chi, dance, or exercise class. Keep moving.
If your depression deepens, be sure to see your primary care provider. Medications can also be helpful.
Paul Schoenfeld is a clinical psychologist at Optum Care Washington, formerly The Everett Clinic.
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