Seasonal affective disorder (SAD) is a type of depression that affects millions of Americans every year, especially those who are exposed to significantly less daylight in the winter. People with SAD feel moody or have less energy beginning in the fall and ending in the spring.
Below are a few strategies for treating SAD.
Light box
Find a light box source that Emits little or NO UV light and has around 10,000 lux for brightness (full spectrum) and sit in front of it at least 30 minutes each evening
Consider using a “dawn simulator” light as an alarm clock each morning
The important part is that your light every day – so find one that is convenient and nice to look at. There is one on Amazon by Verilux for around $150
Get Outside
Getting even an hour of direct sunlight everyday can help combat this disease. Sunlight has the complete spectrum of light that stimulates our pineal gland and boosts feel-good hormones in our body and stimulates melatonin production to help us sleep at night
Exercise!
Getting outside is the best, but if you must work out indoors try to do it near a window.
Journaling
Keep a journal of what you did and how you feel at the end of the day. This will help you and your doctor identify which treatments are working.
Supplements
Vitamin D
St. John’s wort
SAMe
Melatonin as we discussed before bed
Omega-3 fatty acids