SAD, Sleep and Seasonal Blues

Do your moods take a dive in the winter? Finding it hard to sleep? Don’t despair! You’re not alone, and there is hope...

People have been talking about "SAD" for about ten years now, and it's generally well recognised that people's moods can take a dive in the winter. According to the SAD (Seasonal Affective Disorder) Association, half a million people suffer from this condition every winter between September and April, in particular during December, January and February. It's important to distinguish between "sub-syndromal SAD – or the winter blues", which is a mild, but debilitating condition, causing discomfort, and SAD – which is a seriously disabling illness, preventing people from functioning normally when they don't have continuous healthcare.

Shortening of daylight hours can cause an imbalance in the hypothalamus of the brain, resulting in many symptoms, ranging from hormone imbalance, lethargy, poor appetite control, to depression and insomnia. Other people notice a lack of sex drive, mood changes and irritability. Most of the research into mechanisms and treatment has focused on changes in levels of the brain chemicals melatonin and serotonin in response to changing lengths of exposure to light and darkness, and natural remedies may work on restoring balance of these chemicals in the brain, as well as enhancing general mood, and assisting sleep. This can start as early as the autumn (September), and last right through to the end of winter (even up until April) and, though it affects people of all ages, is most often noted between 18 and 30 years of age.

Self-Help for SAD

If you go to your doctor for help with Seasonal Depression, you are likely to be offered some form of antidepressant medication (though some can leave you feeling lethargic), and some GPs may suggest counselling – which has been found to be useful. Some people choose to tackle the problem using nonmedicated approaches, and a highly successful option is light therapy, which has been proven to be effective in up to 86% of diagnosed cases if exposed to bright light (ten times the intensity of domestic light) for between 30 minutes and 4 hours per day. Of course, to get the level that's right for you, you will have to speak with a healthcare practitioner, as light boxes vary in their output intensity. Unfortunately, they are not available on the NHS, though some systems are available for around £100 to £150.

Many sufferers show signs of a weakened immune system, and should take extra care to include nutrient rich, immune-strengthening foods (such as fresh fruit and vegetables) in their diets. Dairy, meat, nuts, seeds and pulses provide important trace minerals to help fight off infection.

Oily fish help to maintain stamina and endurance and taking cod liver oil will help to raise levels of vitamin D in the body – which can get low once daylight hours diminish.

Proper blood sugar balance is important, so try to cut out refined carbohydrates (white bread, sugary, rice or corn-based cereals, jam, sugar and honey – to name but a few). Instead, use complex carbohydrates like wholegrain cereals, bread and pasta, mueslis which include nuts and seeds, and plenty of vegetables. Supplementing with chromium (around 200 microgrammes daily) can help to balance blood sugar.

Cut out caffeine and alcohol, which naturopaths believe interfere with brain chemistry (affecting the body's "feelgood" mechanisms). Instead, choose caffeine-free alternatives such as herbal teas, or coffee substitutes.

Under practitioner supervision, you could take supplements which affect mood. L-tryptophan is a protein building block which is used to make the feelgood chemical serotonin in the brain. A substance related to this – 5-HTP increases serotonin production. St John's wort's has been shown to help SAD where there is established clinical depression, but there is little evidence that it helps people who are just feeling a little 'down'.

Down all the time?

Depression is characterised by unhappy feelings of hopelessness and can result from stressful events, hormonal imbalance, biochemical changes in the brain and many other causes. For this reason, it is really important to visit a respected healthcare practitioner (your health store should be able to give you some names and contact details) to get thorough care.

Naturopathically, you might want to consider food allergy testing (as this has been linked to depression), cutting down on excess caffeine and sugar (which are both said to affect brain biochemistry) and take more exercise. Even before you see a practitioner, you might like to start taking a medium potency multivitamin and mineral supplement (containing around 30 to 50mg of most of the B vitamins), and a strong antioxidant formulation containing immune-supporting nutrients like selenium, vitamin C, zinc and other trace minerals. You can also chose some mood-lifting essential oils such as mandarin, lavender or neroli.

The Symptoms of SAD

Lethargy: Feeling of fatigue and inability to carry out normal routine

Overeating: Craving for carbohydrates and sweet foods, usually resulting in weight gain

Loss of libido: Decreased interest in sex and physical contact

Depression: Feelings of misery, guilt and loss of self-esteem, sometimes hopelessness and despair, sometimes apathy and loss of feelings

Social problems: Irritability and desire to avoid social contact

Anxiety: Tension and inability to tolerate stress

Mood changes: In some sufferers, extremes of mood and short periods of hypomania (overactivity) in spring and autumn.

Sleep problems: Usually desire to oversleep and difficulty staying awake but, in some cases, disturbed sleep and early morning wakening.

Self-help for sleep

It's horrible tossing and turning at night because you can't get to sleep. Insomnia can affect people at any time of life, and for some, it is a persistent problem which needs careful management. Here are some easy steps that you can take to help you get a good night's sleep...

Reach for the caffeine-free teas!: Herbals such as chamomile, valerian and hops are naturally calming, so it makes sense to use these last thing at night. Some companies have also created 'sleep' blends which you could try. Alternatively, try soothing fruit teas such as raspberry, or caffeine-free malt drinks.

Healthy night-time stomach settlers: To stave off hunger, and to give you that cosy night-time feeling, heat up some milk (or milk alternative such as soya) and have a simple breakfast bar. This will fill you up for the night ahead, but not give you indigestion.

Late night essentials: There's nothing like neroli, patchouli and sandalwood, in a warm bath (follow manufacturer's instructions) or placed on a tissue under your pillowcase) to relax you late at night. It also helps to focus the mind on sleep, which can help people manage their tendency to anxiety.

Herbs to the rescue! For hundreds of years, herbs have been used to help manage healthy sleep. See a herbalist to discover which ones are right for you, and look out for preparations including valerian, chamomile, hops, passiflora and skullcap.

Key Articles