Seasonal Affective Disorder (Winter Blues)

It’s that time of year again — and no, I don’t mean playing pinball with cars on icy roads. I mean the time when the winter blues slip in quietly and start sabotaging mood, energy, and sleep. For some people, that slide becomes Seasonal Affective Disorder (SAD).

This information is not meant to diagnose or prescribe. Always seek the advice of your trusted health-care provider if you suspect you have SAD.

If it shows up year after year, it often worsens over time. If this is you or someone you care about, keep reading — because there’s good news. There are effective ways to prevent or soften these low moods and energy dips, and many don’t involve pharmaceuticals.

SAD is a type of depression triggered by diminishing daylight — both in hours and in intensity. Sunlight (or very bright light) plays a key role in regulating neurotransmitters, especially serotonin and melatonin.

Serotonin is our “feel good” neurotransmitter. It helps us feel motivated, focused, and generally uplifted. We make serotonin from the amino acid tryptophan, which we get from foods like poultry, eggs, cheese, nuts, oats, sweet potatoes, and quinoa. But here’s the catch: we need light to convert tryptophan into serotonin.

When sunlight wanes, the body starts converting more serotonin into melatonin — the hormone that helps us sleep at night. When melatonin production ramps up at the wrong time of day, sleep cycles shift, energy drops, and mood follows.

The good news? You can beat this.

For years, light therapy has been a first-line natural intervention for mild to moderate SAD. Using a 10,000-lux bright light source for even short periods daily can make a meaningful difference. A Canadian company, Northern Lights Technologies, makes reliable lamps specifically for SAD. They’re reasonably priced, long-lasting, and if you have a doctor’s prescription, you can often claim them through extended health benefits or as a medical expense. They’re definitely more cost-effective than long-term medications.

Here are a few other natural options that many people find helpful:

Get outside daily. Bundle up, use trekking poles or cleats if it’s icy, and take even a few minutes of daylight when the sun is highest. Natural light — even on cloudy days — still supports mood chemistry.

Vitamin B6. This vitamin is essential for converting tryptophan into serotonin. If you’re eating adequate protein (about 2 g per kg of body weight) and digesting it well, B6 may help smooth out mood and energy by supporting over 100 enzyme reactions in the body.

5-HTP (HTP Power). If you need more support in the tryptophan-to-serotonin pathway, 5-hydroxytryptophan can help. It supports healthy mood, sleep, and resilience to stress.

Winter may be dark — but your mood doesn’t have to be. If you need help choosing the right options for your situation, reach out. I’m here to support you through the season.

reference:
https://www.sciencedirect.com/science/article/abs/pii/S0165032724000399