SAD Syndrome – Are you experiencing the winter blues

As the days grow shorter and darkness settles in with the arrival of autumn and winter, many people find their energy levels dipping. You could be experiencing SAD Syndrome (Seasonal Affective Disorder), a type of depression brought on by seasonal changes. Reduced daylight and the longer nights can sap energy, trigger mood swings, and cause social withdrawal. Some people are more affected by these changes than others.

But what causes SAD Syndrome?

Though researchers haven’t identified an exact cause, the primary factor linked to SAD is a lack of daylight. A survey conducted in the early 1990s found that nearly 20% of the population experienced SAD Syndrome. Studies have since shown that increasing exposure to natural daylight can significantly alleviate these symptoms (Charleston Gazette, March 12, 2000).

As autumn and winter unfold, the reduced daylight disrupts our circadian rhythms, throwing off our internal clock. Enhancing daylight exposure, even indoors, can be beneficial, and solutions like Solatube tubular skylights help bring natural light into homes, ensuring consistent daylight levels.

How much sunlight do i need

Here’s how a lack of sunlight impacts us:

  1. Lower serotonin levels: Serotonin, known as the “happy chemical,” is a neurotransmitter that boosts mood. Less sunlight can reduce serotonin production.
  2. Higher melatonin levels: Melatonin, the hormone that regulates our sleep cycle, increases during longer nights, contributing to feelings of sluggishness.

With both serotonin and melatonin working against us, it’s easy to see why winter can bring on feelings of unease. Thankfully, there are natural, cost-effective ways to manage SAD. If you’re finding it hard to cope, consult a healthcare professional for guidance, as they may suggest additional treatments alongside these self-care strategies:

  1. Light therapy: Phototherapy is one of the most common treatments for SAD. Sitting near a light therapy box that mimics natural sunlight can trigger changes in the brain, helping to ease depression. According to a 1992 study in Biological Psychiatry, hospital patients exposed to natural light showed significantly less depression compared to those under artificial light.
  2. Get outdoors: Natural daylight is irreplaceable, so spend some time outside daily, even if it’s just a short walk. Maximise natural light inside your home by rearranging furniture or installing daylighting solutions like tubular skylights, which bring daylight into dark internal rooms.
  3. Exercise: Physical activity releases endorphins, which elevate mood and energy levels. Aim to exercise outdoors to soak up some extra daylight, even if it’s just 10 minutes a day.
  4. Eat a balanced diet: Comfort foods like carbs and sweets are tempting in the winter, but a balanced diet rich in nutrients is key to maintaining a stable mood. Incorporate foods that naturally lift your spirits, such as those rich in omega-3 fatty acids, Vitamin D, and B vitamins.
  5. Herbs and supplements: If dietary changes aren’t enough, consider natural supplements. Omega-3s, Vitamin D, St. John’s wort, and B vitamins have all been shown to support emotional balance.

If you notice signs of SAD, don’t ignore them as simply “part of winter.” Addressing these symptoms early can make a huge difference in how you feel throughout the season.

Daylighting is increasingly being incorporated into modern architecture because of its positive impact on well-being. Research shows that daylight enhances productivity at work, speeds up recovery in healthcare settings, and improves academic performance. In Europe, daylighting regulations have long been in place, and these benefits are now being recognised globally, from maintaining our circadian rhythms to reducing stress.

If you are interested in bringing natural light into your home, why not give us a call at Solatube Scotland to find out whether a Solatube tubular skylight can help you.  Typically, a fully installed system might cost anywhere between £900 – £1,200; that’s supplied, professionally installed and includes the VAT

For more information and pricing, email info@solatubescotland.co.uk or call us on 07778 283427.

We service these postal codes and surrounding areas: AB,DD, DG, EH, FK, G, HS, IV, KA, KW, KY, ML, PA, PH, TD, ZE

 

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