Manage Seasonal Affective Disorder With These Sleep Tips

Seasonal Affective Disorder (SAD) is a type of depression that occurs at certain times of the year, typically during the fall and winter months when daylight hours are shorter. One of the key symptoms of SAD is disrupted sleep, and this happens for several reasons:

How does SAD effect sleep

1. Disrupted Circadian Rhythm
- The body’s internal clock, or circadian rhythm, is regulated by light exposure. During the darker months, people with SAD may experience misalignment in their circadian rhythm because they are not getting enough sunlight.
- This lack of light affects the production of melatonin, the hormone responsible for regulating sleep. Increased melatonin production during the day due to low light exposure can make people feel tired and lethargic, but paradoxically, it can also disrupt night time sleep patterns.

2. Changes in Melatonin Production
- Melatonin is naturally released in the evening, signalling to the body that it’s time to sleep. However, in people with SAD, the prolonged darkness can lead to an overproduction of melatonin during the day, contributing to excessive sleepiness during daylight hours and difficulty sleeping at night.

3. Serotonin Imbalance
- Serotonin, a neurotransmitter that helps regulate mood and sleep, is influenced by sunlight. Low levels of sunlight in the winter months can reduce serotonin production, leading to both depressive symptoms and sleep disturbances such as insomnia or excessive sleeping (hypersomnia).

4. Sleep-Wake Inconsistencies
- People with SAD may experience hypersomnia (sleeping too much) or insomnia (difficulty falling or staying asleep). Both patterns are linked to disruptions in circadian rhythm and melatonin imbalances. Hypersomnia often occurs when people feel fatigued throughout the day, leading them to oversleep, while insomnia results from difficulties falling asleep or waking up frequently during the night.

5. Mood and Anxiety Impacts
- The mood changes associated with SAD, including feelings of depression, anxiety, or hopelessness, can also disrupt sleep. Anxiety can make it harder to fall asleep, and the depressive symptoms may cause either excessive sleeping or trouble maintaining restful sleep.


Tips for Improving Sleep to Manage SAD
- Set a consistent bedtime and wake-up time, even on weekends.
- Limit screen time (phones, computers) before bed, as blue light can interfere with melatonin production.
- Create a calming bedtime routine: Relax with activities like reading, meditation, or a warm bath before settling in bed. The Philips Sleep Headphones can assist greatly in helping you drift to sleep with it’s audio-fade feature while listening to it’s guided meditations, nature sounds, or autumn-themed playlists (like the sound of crackling fireplaces or rustling leaves) that can promote relaxation and help you wind down before your sleep. It will also help block out external noises like wind and rain which come with the Autumn season.
- Ensure your bedroom is cool, dark, and quiet for optimal sleep conditions.
- Consider using light therapy in the morning, which can help regulate your circadian rhythm and improve daytime alertness. The Philips Wake-up Light is a great option to help you fall asleep gently and wake up on time by creating stunning sunset and sunrise simulations. It's built with technology to monitor and improve your sleep environment, and encourages you to practice healthy sleep habits.
- Improving sleep quality is a simple but powerful way to help manage the symptoms of SAD, complementing other treatments such as cognitive behavioural therapy.

Sources:
https://sleepeducation.org/how-seasonal-affective-disorder-disrupts-sleep/
https://academic.oup.com/book/24578/chapter-abstract/187837936?redirectedFrom=fulltext
https://www.nimh.nih.gov/health/publications/seasonal-affective-disorder
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2768314/
https://etactics.com/blog/seasonal-affective-disorder-statistics