How Can I Sleep Better With SAD?

Seasonal affective disorder, sometimes known as SAD, is a type of depression that comes and goes with seasonal changes.

Though it’s sometimes referred to as the “winter blues,” SAD can happen during other transitional times of the year, too. We aren’t quite sure what causes it, but, per the NHS, “the main theory is that a lack of sunlight might stop a part of the brain called the hypothalamus working properly”.

It could affect up to 1.6 million people in the UK.

And though SAD is often most associated with a low mood, sleep expert and GP Dr Daisy Mae, who has paired with Comfybedss, said: “While SAD primarily affects mood, energy levels, and overall well-being, it can also have effects on sleep patterns”.

Here, she shared her tips for getting better sleep with SAD:

Dr Mae is one of many sleep experts to recommend getting body clock-regulating morning sunlight if possible.

“Maximise your exposure to natural sunlight during the day, especially in the morning,” she advised.

“Spend time outdoors, even on cloudy days. Sunlight exposure helps regulate your body’s internal clock and supports the production of serotonin, which can positively impact mood and sleep.”

The NHS said that exposure to artificial “light therapy” for 30 minutes in the morning could help to regulate your body’s production of sleep-related hormone melatonin.

“Using a light box or light therapy lamp for a specific duration each day, particularly in the morning, can help regulate your circadian rhythm and improve mood,” Dr Mae agreed.

“This can indirectly help with sleep by maintaining a healthier sleep-wake cycle.”

A 2024 paper found that sleep regularity – or falling asleep and waking up at roughly the same time – seems to be “a stronger predictor of mortality risk than sleep duration” (how many hours you sleep).

Perhaps that’s why Dr Mae advised, “Go to bed and wake up at the same time every day, even on weekends.

“Consistency in your sleep schedule helps regulate your circadian rhythm and improves overall sleep quality.”

Speaking to HuffPost UK previously, Dr Chelsea Perry, owner of Sleep Solutions and a Diplomate of the American Board of Dental Sleep Medicine, said she puts her screens away two hours before bed.

Though she is a little more lenient, Dr Mae agrees with the practice.

“The blue light emitted by phones, tablets, and computers can interfere with your body’s production of melatonin, making it harder to fall asleep. Avoid screens at least an hour before bedtime,” she said.

The NHS shared that SAD can make us crave carb-heavy fare, which might make us feel more sluggish.

And gut health specialist Dr Megan Rossi previously told HuffPost UK that “exercise has been shown to support a more diverse gut microbiome” – and less healthy guts may make us more tired.

“Physical activity has been shown to improve mood and sleep quality. Aim for regular exercise, but avoid vigorous exercise close to bedtime, as it might interfere with sleep,” Dr Mae said.

She added, “Eat a balanced diet rich in whole grains, fruits, vegetables, lean proteins, and healthy fats. Avoid excessive caffeine and alcohol, especially close to bedtime, as they can disrupt sleep”.

“If your SAD symptoms are significantly impacting your sleep and overall well-being, consider seeking help from a mental health professional. Therapies like cognitive-behavioural therapy (CBT) can provide effective tools for managing SAD and its effects on sleep,” Dr Mae shared.

The NHS said that you should speak to a GP if SAD means you’re struggling to cope in general, not just with your sleep.

“Remember that the effectiveness of these strategies can vary from person to person. It’s important to be patient and consistent in implementing the changes that work best for you,” Dr Mae ended.

“If you’re unsure where to start, consulting a healthcare professional can provide valuable guidance and support.”