Feeling SAD? 5 Practical Tips to Feel Fantastic This Winter
Jayne Reynolds
Board Certified in Holistic Nutrition? | Balance your mood, boost your energy, and decrease your need for medication, all by changing what you eat.
When the Longest Day Feels Too Short
In my family, June 22nd isn’t just the day after the summer solstice. It’s the beginning of my mum’s countdown to winter. She lives in the UK, where summer days stretch gloriously long, with over 16 hours of daylight. But for as long as I can remember, by mid-June, she is already lamenting that the nights were “drawing in.” It’s as if the shadow of shorter days begins to cloud her mood even while the sun still shines bright.
For many, that shift in daylight brings more than a fleeting sigh—it triggers Seasonal Affective Disorder, or SAD, a type of depression linked to changes in light exposure. But what’s the connection between shorter days and our mental health? And how can nutrition, alongside other support, play a role in finding balance when the seasons shift?
What is SAD?
Seasonal Affective Disorder (SAD) is more than just “winter blues.” It’s a recognized form of depression that occurs during specific seasons, most often in late fall or winter, as daylight hours shrink. However, there’s also a lesser-known summer version of SAD, which can feel completely different. While winter SAD often causes fatigue, low mood, and cravings for carbs, summer SAD may bring anxiety, restlessness, and disrupted sleep.
I’ve joked for years that I suffer more from SAD during the summer than the winter. Phoenix’s extreme temperatures—where it’s often more than 80 degrees overnight and the breeze feels like a hair dryer—force me to walk before the sun comes up to avoid the intolerable heat. This means my sleep patterns get disrupted, as waking early becomes a necessity.
The rest of the day, I’m holed up inside, and the evenings are often too hot to leave the house. By the end of summer, I’m longing for the cooler months, when I can throw open the windows, sit on the patio, and finally enjoy that perfect combination of cold air and warm sun on my face.
This experience mirrors what many feel with SAD: a longing for balance. Whether it’s light and warmth in the winter or cool, breathable air in the summer, the body craves equilibrium.
Can SAD cause anxiety?
Yes, absolutely. Anxiety often walks hand-in-hand with depression, including SAD. For some, the darker days bring an undercurrent of worry, heightened by disrupted routines and less exposure to mood-regulating serotonin. Low serotonin, the precursor to melatonin, is often connected with feelings of depression, worry, anxiety, disturbed sleep, and in extreme cases, suicidal ideation.
Why Light is a Big Deal
Our brains are wired to respond to sunlight. Natural light regulates serotonin (the feel-good neurotransmitter) and melatonin (the hormone that cues sleep). When daylight dwindles, melatonin production ramps up earlier in the evening, making you feel sluggish, while serotonin levels dip, which can zap your mood and energy.
Think of your internal clock—your circadian rhythm—as your body’s natural metronome, syncing up with light. When it gets out of tune, as it often does during seasonal shifts, you might feel lethargic, anxious, or even struggle with oversleeping. It’s no wonder the darker months can feel so heavy.
Watching the Sunrise: One of the simplest ways to help regulate your circadian rhythm is to catch the sunrise (without your sunglasses.) Early morning light exposure helps cue your brain to produce serotonin, boosting mood and energy. And here’s the kicker—it doesn’t have to be sunny! Even getting outside for an hour on an overcast day can make a difference. Natural light is still far more effective than indoor lighting when it comes to keeping your internal clock on track.
Light Therapy: For those darker months when stepping outside might not be feasible, light therapy can be a game-changer. Research shows that sitting in front of a light box for 20-30 minutes daily, especially in the morning, mimics sunlight and helps reset your internal clock.
My Mum got a light box because she left for work before the sun rose and came home after it set. Combined with Vitamin D, she noticed a boost in her energy and mood. When paired with other lifestyle changes like good nutrition and regular exercise, the outcomes improve even more.
And while the idea of dragging yourself out of bed to watch the sunrise or sit in front of a light box might feel daunting at first, it’s worth it. There’s something incredibly grounding about starting your day with light—whether it’s from the sun or a lamp—that sets the tone for a brighter, more balanced day.
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Does Vitamin D Really Help?
Absolutely. I like to think of it as sunshine in a capsule. It’s critical for so many things that directly impact mood—helping to make our hormones, improving thyroid function, and boosting serotonin production. It might even play a role in regulating melatonin, that all-important sleep hormone.
For years now, I’ve taken 5000 IU of vitamin D daily, year-round. It’s one of my non-negotiables because I’ve seen how much better I feel with optimal levels. I also get my vitamin D checked annually to make sure I’m not overdoing it. (Yes, even good things can be overdone!)
The Link Between Vitamin D and SAD There’s a well-documented connection between low vitamin D levels and seasonal affective disorder, especially in places far from the equator where winter sunlight is minimal. Less sun exposure means your skin can’t produce as much vitamin D, which can lead to deficiencies. And when your levels are low, symptoms like depression, fatigue, and anxiety tend to get worse.
A 2014 study found that people with lower vitamin D levels were more likely to experience depressive symptoms during the winter months. It’s one more reason to take your “sunshine” seriously!
How to Get Enough Vitamin D I’m always a fan of food-first solutions. Egg yolks and fatty fish like salmon and mackerel are all good sources of vitamin D. But realistically, food alone often isn’t enough, especially in winter or if you have darker skin, which naturally produces less vitamin D from sunlight. That’s where supplements come in.
Most adults need around 1,000 IU daily, but depending on your situation, you might need more. If you suspect your levels are low, I’d recommend working with a health professional to test your levels and figure out what’s right for you.
So whether it’s through food, supplements, or that quick burst of winter sun on your face, prioritizing vitamin D is one of the simplest ways to support your mood and overall health.
Nutrition Tips for Beating the Winter Blues
Your diet can either work for or against your mental health. SAD often triggers cravings for carbs and sweets as your body looks for quick serotonin boosts. But those sugary fixes can leave you feeling even more sluggish later. Instead, focus on these mood-supportive nutrients—and don’t be afraid to lean on supplements when needed:
You don't have to struggle with exhaustion, ride an emotional rollercoaster, wrestle with cravings, succumb to the overwhelm, drown in depression, or suffer emotional pain.
While medication is sometimes needed, 80% of the time, simple diet and lifestyle changes, and amino acid supplements can resolve crippling mental health concerns.
If you're ready to change the way you think about mental health, start here.