Member-only story
How I Beat Seasonal Affective Disorder in The Winter
Don’t let the lack of sunlight make you sad.
We all get happier in the summer because the days are warmer and brighter; similarly, many people get a case of the winter blues because it’s colder and the days are shorter. Living where there is sun all year round would be nice, but for those who can’t relocate to tropical islands for the winter, we have to make the most of what we have where we live.
According to the National Institute of Mental Health, seasonal affective disorder (SAD) or winter depression is generally a short period of depression people feel during the colder months when there is less sunlight. It typically starts in “late fall or early winter and goes away during the spring and summer,” and some people are affected by it longer than others.
Having lived in the Northeast and Midwest of the U.S., I am used to it getting dark around 4 or 5 PM. That’s exactly why I do everything I can to feel as sunny as I do in the summer and start getting ready in the fall.
- Wake up at the same time all year round
I wake up at 8 AM during the warmer months and 7 AM during the winter months (the same time because of Daylight Saving Time) to help my circadian rhythm and sleep better consistently. It allows me to get more sunlight in the colder months because if I snooze an hour extra, I lose an hour of the sun. This habit has been incredibly helpful for my mood.
2. Invest in a sunrise alarm clock
One of the smartest things I did this year was invest in a sunrise alarm clock instead of using my cell phone as my alarm, as it takes away the temptation to check your phone often and improves your sleep quality. Sunrise alarm clocks (dawn simulators) slowly get brighter over 20–30 minutes and wake you like a sunrise. A 2015 study showed that using these can be effective in treating SAD. My favorite one is winshine Touch Wake Up Night Light with Sunrise…
